Twofer Tuesday

HV Tribe CrossFit – Masters CrossFit

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Warm-up

400 m run or 500 m row

10 banded good mornings

10 banded squats

10 banded sumo steps

New move: Bird Dog

Skills

Pistol Progression

1) single leg step up to box

2) single leg hold using rig to hold

3) single leg squat holding rig

4) pistol to box

5)pistol!

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

30 DU or 60 singles or jumping jacks

20 RKB swings (choose a challenging weight)

10 Pistol Squats (or modification)

Rest 4 mins

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

30 DU or 60 singles or jumping jacks

20 RKB swings (choose a challenging weight)

10 Pistol Squats (or modification)