200129

Pally Fit LLC – CrossFit

Weightlifting

Front Squat (4×3 with 3 sec pause in bottom)

Skill Work

To prep for wod, spend 10 minutes doing 3 or 4 sets of 12 step ups focusing on developing pistol strength. No weight, aiming for true single leg support pushing up and finding a box height that supports form over depth.

Metcon

Metcon (Time)

For time:

10-9-8—-1 Pistols (total, but alt)

1-2-3—10 HSPU