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)
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