CrossFit – Wed, Aug 6

Warm-up

5 rounds of Rowling – 1 wall ball penalty for each meter over 100

Accessory Work

Xo Sym activtion

3x

5 ea. leg single leg RDL

5 ea. leg Bulgarian split Squat

5 ea. curtsey squat

5 ea pistols

5 nordics

Metcon (Time)

For time – 20 Min CAP

500 M Row

40 Wall Balls 20/14

30 KB Swings 53/35

20 Pistols

5 Wall Walks

–2 minute rest–

5 wall walks

20 pistols

30 KB Swings

40 Wall Balls

400 M Run

Beginner Class (Time)

Skill work – Pistol Progression

Wall Walk Progression

Same metcon, no RX weight – go for a challenging wall ball and KB Swing, making sure range of motion and control of movement is sustainable.

Cooldown
  1. 3 Position Scorpio
  2. 90/90 Hip
  3. Prone shoulder