24 05 18 – Pistols

From the Blog

24 05 18 – Pistols

CrossFit St. Albans – CrossFit

Warm-up

Coaches Warm Up (No Measure)

Coach led warm up and pre activation

Technique and Skill

Metcon (No Measure)

10 min EMOM:

6-10 alternating pistols

*Add weight if possible*
If you cannot perform this movement work with your coach during the EMOM to improve the skill or add a scaling method.

Metcon

Metcon (AMRAP – Reps)

3 min AMRAP:

10 DB power cleans 22.5/15kg

10 push ups

2 mins rest

3 min AMRAP:

15/10 air bike cals

10 alternating OH plate lunges 25/15kg

2 mins rest

3 min AMRAP:

D-Ball cleans 50/30kg

2 mins rest

3 min AMRAP:

10 AKBS 24/16

10 Goblet squats