20
Jan
Thursday
BLK LBL Fitness Club – CrossFit®
Metcon
Metcon (Time)
Teams of 2
4 Rounds
40 Synchro Air Squats
20 V-Ups (Partner holds a plank on elbows)
40 Pull-Ups (split as desired)
Individual Option:
4 Rounds
40 Air Squats
20 V-Ups
20 Pull-Ups
TARGET SCORE
Target time: 16-18 minutes
Time cap: 22 minutes
RX+ Sub 20 GHD for 20 V-Ups
Skill
Pistol Progression/Practice!
Have athletes go through and test out where their flexibility is at. Don’t let athletes start trying to hit a pistol without trying the beginning stages. Once we establish a starting point, then work through a few sets and practice getting their balancing down.
Progression Options:
-Banded pistols on rig
-Ring supported Pistols
-Pistol squat to box or bench
15:00 to practice