Asian Zing

CrossFit Boro – CrossFit

Ahhh, pistols. One-legged squats. It’s been a while. We’re gonna spend some time at the beginning of class today to work on these or on a great pogression for developing the balance, strength and mobility required when doing a pistol.

Our workout is SPICY. You’ll get as much rest time as you do work time, which is great, but for ten rounds it’s sure to get your lungs and quads burning. The goal is get the same number of reps the entire time. That may mean holding back a touch early on to be able to sustain, but really push yourselves to see what you’re mentally capable of!

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A: Metcon (No Measure)

EMOM x 8 minutes

Choose one

A) 6 Alt. Pistols (1-Legged Squats)

B) 6 Box Step Down Negatives (3R/3L)

B: Metcon (AMRAP – Reps)

10 Rounds, For Reps

30 seconds of Burpees

Rest 30 seconds

30 seconds of Wallballs (20/14#, 10′)

Rest 30 seconds

Mobility

Executive Stretch on the Wall

Legs up the Wall (https://youtu.be/2RUnl9aZR24)

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