Sunday Yoga & Open Gym are both ON! Guests are welcome, $20 drop-in.
No CrossFit Teens class on Tues, Nov. 8th
Skill
Pistol Squat progressions
Conditioning
For Time:
800m Run
50 Cal Air Dyne (**done any time – see below)
100m Heavy Suitcase Carry (***see below)
40 Handstand Push-Ups
100m Heavy Suitcase Carry
30 Ring Dips
100m Heavy Suitcase Carry
20 Alternating Pistol Squats
100m Heavy Suitcase Carry
**Air Dyne may be done at ANY point in the WOD whenever a bike is free – your choice – other movements are done in order
***Suitcase Carry may be a KB, DB, or plate – the heaviest you can manage without setting it down until the 50m mark, where you will switch arms. Same weight all 4 rounds of carry. Record weight used to comments.
Cool-Down
200m Easy Jog, then on floor:
Banded Hamstring Stretch – 1 min/leg
Lumbar Stretch (knees to chest) – 1 min
Extended Puppy Pose or Child’s Pose – 1 min
