CrossFit WOD for Thursday 3-2-2017

WOD

Mar 1, 2017

Skill: We’ll spend 10 mins going through pistol progressions and practicing them. Metcon: Rounds should be 90s-2:00. One partner works at a time, one rests, should be 1:1. Full round before switching.

Warm-up

Circle Warm Up

Mobility

Tissue Work  on 3 spots – 1:00 for each

Skill

  1. Candlestick Practice 
  2. Pistol Practice 

METCON- 10 RFT – Partner WOD

  • 10 FR Walking Lunges (95/65)
  • 10 Hollow Rocks
  • 100m Farmer Carry (70/53)

Accessory Work

  • Stretch! Get ready for the Open tomorrow
<iframe width="853" height="480" src="https://www.youtube.com/embed/1-Yuq9pD7JY" frameborder="0" allowfullscreen></iframe>

https://youtu.be/1-Yuq9pD7JY

Pistol Squat Progressions

Compliments of Al Kavadlo

“Take care of your body, it’s the only place you have to live.”- Jim Rohn