Instinct Fitness – CrossFit Thorndon – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
1min KB Ankle Stretch
20 Narrow Stance Squats
20 Lunges
1min Handstand Hold
10 Push Ups
10 Handstand Push Ups
Gymnastics
Warm-up (No Measure)
Pistol Skill Development
3 Sets
:20 Bottom of Pistol Hold L
:20 Bottom of Pistol Hold R
*hold rig if needed.
Accumulate 5 reps per leg for each exercise:
– Pistols holding plate in front
– Pistols with a pause
– Pistols with 3s eccentric
If you struggle to perform pistols try performing these progression on a box with your non-working leg hanging down the side of the box but not touching the floor.
Metcon
Metcon (Time)
800m Run
Then, 10 rounds of:
10 Handstand Push Ups
10 Pistols, alternating
800m Run
Rx: As above
Int: 1 ab-mat
Sc: Push Ups & Lunges