Turn2CrossFit – CrossFit
Warm-up
400m row
:30 sec couch stretch
:30 sec pigeon stretch
8-6-4 of:
burpees
air squats
DB snatch (light weight)
cal row
Pistol Skill Work
Spend 12 minutes working on pistol progression.
-Gymnastics air squat (feet and knees together)
-Toe spot behind
-Self supported pistol (foot resting behind calf)
-Eccentric loading down+ push-up to the top (with paralletes)
-Candlestick roll to pistol
-Weighted pistol
-Pistol
Pistol Progression Demo
https://www.instagram.com/reel/Cnz4pbnAI3r/?igshid=YmMyMTA2M2Y=
“Be Mine” (AMRAP – Rounds and Reps)
14 Minute AMRAP:
40 Calorie Row
40 Burpees over DB
40 Abmat Situps
40 Alt. DB Snatches 50/35