1-28-16

28 Jan 1-28-16

PSKC CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Additional time to stretch ankles, roll calfs, couch stretch.KB Warm-Up

Gymnastics

Pistols (10 Minutes to Practice Pistols)

Demonstrate Pistols and work progressions

https://www.youtube.com/watch?v=b4q0kqmF608

Metcon

Metcon (AMRAP – Rounds and Reps)

Hunger WOD 4

7 Min AMRAP

10 Pistols (5 each leg)

10 KB Snatch (5 each arm) (70/53)

10 Deadlifts (225/155)
Mod 1

7 Min AMRAP

10 Goblet Squats (53/35)

10 KB Swings (53/35)

10 Deadlifts (185/125)

Mod 2

7 Min AMRAP

10 Air Squats

10 KB Swing (44/26)

10 Deadlifts (155/105)