210410

CrossFit McComb – CrossFit

Not A Smooth Operator (AMRAP – Rounds and Reps)

AMRAP 20:

30 Overhead Squats (95/65)

30 Toes to Bar

30 Pistol Squats

800m Run (counts as 1 rep)

Pistol subs:

Reverse lunge with elevated front foot

Pistols to a target

pistol with elevated heels

Goals:

2+ rds

OHS: 2-3 sets

T2B: less than 90 secs

Pistols: less than 90 secs

Run: less than 4.5 minutes

Warm-up (No Measure)

Run/Row/Ride

* 10 PVC Pass Throughs

* :30 Squat Hold

* 10 PVC Good Mornings

* 10 Medball Front Squat to Press

* 10 PVC Pipe OHS

BB warmup. snatch version

* 10 scap pulls

* 5 Kip Swings

* 5 Kip Swings to Knees -Up

* 5 Toes-to-Bar

* 6 Reverse Lunges (each side)

* 6 Pistols to a target (with control )

* 6 Pistols (with or without elevated heel)

Share