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