GROUP PREP
3 min cardio
10 Leg Swings
10 Worlds Greatest
10 Deep Squat to Hamstring Stretch
10 Box Step Ups
30 sec Dorsiflexion each side
30 sec Prying Goblet Squat
Barbell Warmup
Practice Pistols
STRENGTH/SKILL
On the 1:30 x 5 Sets:
8-16 Alternating Pistols
3 Deadlifts
Build in weight on the deadlifts each round.
Modifications
- Pistols To A Bench
- Pistols Holding Onto An Upright
- Air Squats or Reverse Lunges
WOD
5 Rounds For Time:
15 Deadlifts 155/105 (Fit 95/65)
12 Box Jump Overs 24/20
9 Front Squats
MOBILITY
OPTIONAL POST WOD
Aerobic Skill Focus
Not for Time:
16:00 Recovery Row
On the 4:00, 8:00, 12:00 and 16:00:
15-20 GHD Sit-Ups
50′ Single Dumbbell Front Rack Squat 50 / 35 lb
CrossFit Reserve 