West Little Rock CrossFit – CROSSFIT
(No Measure)
5 minute skill workshop:
Pistols
https://www.youtube.com/watch?v=b4q0kqmF608
Perform 1 attempt at a pistol with each leg for each progression
Metcon (AMRAP – Rounds)
EMOM x 10 minutes
Rx:
1 Pistol progression per leg OR 2 Candlesticks
Rx+:
4 Alternating pistols
Metcon (6 Rounds for time)
Every 3 minutes for 18 minutes (6 Rounds)
Rx:
Rounds 1/3/5-
150m farmer carry with KB
Rounds 2/4/6-
30 KBS
Rx+:
Rounds 1/3/5-
150m overhead carry with plate @ 45/25
Rounds 2/4/6-
30 G2OH with plate
