9/1/16

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Agate Pass CrossFit – CrossFit

Warm-up

There is a reason why there is no skill or strength… You are going to be working on your skill/strength in the WOD. Last week we worked on a baseline of pistols. Spend about 10 mins after warm up warming up to your pistol or your pistol mod. DO NOT short yourself! Choose a mod that will strengthen your pistol and get you a step closer to an unassisted pistol.

Metcon

(Time)

800m Run

15-12-9

Burpee

V up

30 Alt Pistols

400m Run

12-9-6

Burpee

V up

20 Alt Pistols

200m Run

9-6-3

Burpee

V up

10 alt pistols

(35 min time cap)

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