Thursday

Main – CrossFit

Gymnastics

PISTOLS

Work progressions

Hallow body position

One leg squats off box
– Straight leg
– Leg out

Roll back squat
Two legs
One leg down- two legs up
one leg down one leg up

3 x 10 alternating pistols
– use weight to counter balance if needed
– Use box for modification
– Nose to toes

Gymnastics

Rope climb
Foothold practice
Work on high jump and getting up rope in as few adjustments as possible.

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 12 minutes
7- Back squats 165/110
1- Rope climb

Extra Credit

Accumulate 20 muscle-ups
or
40 strict dips