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CrossFit Pally – CrossFit

Gymnastics

Pistol Work:

A. 2×20 (per leg) leg raises in bottom of pistol

B. 3×6 pistols (per leg) scale if needed with band or height object

Weightlifting

Bulgarian Split Squat (3×5 per leg)

use KBs or front rack empty barbell, do a narrow stance to mimic pistol form

Metcon

Metcon (Time)

3x1000m row sprints

With a partner, rest in between sets.

Score is slowest time but record all times in comments.