07.14.2017

CrossFit Silos – CrossFit

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Gymnastics

Pistol Progression Drill (4×10)

This will help build ankle mobility and hip flexor strength bc you don’t have the momentum to help with getting your leg out and then heading into bottom. Scale: stand on a plate (or two). Ultimately as you gain more strength and flexibility you’ll be able to use thinner plate. Try 4x 10 (one leg out equals 1 rep) — rest as needed between sets.

Movement Demo: https://www.facebook.com/crossfit.gymnastics.coach.tucker/videos/10154914468978471/

Metcon

Metcon (Time)

2RFT:

30 Pistols

30 Snatches (95/65)

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