Monday 12/14

13
Dec

Monday 12/14

BIO CrossFit East- KING GEORGE, Bio CrossFit West- FREDERICKSBURG – CrossFit

FUNDAMENTALS WORK

Pistols (Work on Holding the Bottom of Pistol )

Using the upright work on holding a perfect Pistol position. Rock bottom, with opposite leg held out straight in front. If you can do this without upright do it! This is a great time to work on positioning, NOT doing the whole movement. Minimum of 30 sec hold. 4 attempts each leg

Metcon

Metcon (Time)

In Teams of 2

2 Rounds:

40 Overhead Squats (115/80)

40 Toes to Bar

20 Squat Snatches (115/80)

20 Chest to Bar Pull Ups
If doing solo:

2 Rounds:

20 Overhead Squats (115/80)

20 Toes to Bar

10 Squat Snatches (115/80)

10 Chest to Bar Pull Ups

RX+= Bar Muscle Ups