CFPC – CrossFit
Warm-up
(No Measure)
2 Rounds:
15 Calorie Row
15 Squat jumps (Full hip extension)
10 Ring Rows
10 Alternating Lunges in place
Down and back- High skips
Skill
(No Measure)
12 min- Pistol Progressions
Key Points:
a) Weight distribution (BALANCE)
b) Raised leg does not touch the ground, and stays in front of planted foot
c) Use arms or hold foot for balance
d) Squat below parallel with heel planted
Skill practice:
1) Candlestick roll to pistol
2) Hold climbing rope for balance/support
3) Squat to box edge, tap and stand
Choose one or two drills and spend the 12 min performing these drills
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
6 Pistol Squats
9 Pull-ups
12 Box jumps (24/20″)