Wednesday, October 3, 2018

CrossFit Feral – NW – CrossFit

– Skill: Today’s skill work involves 2 static holds and alternating pistols. Work on position and move through this work at a slow pace.
– Metcon: Working with a partner split work as needed. This workout should be done around 60-80% effort depending on how you feel and how you’ve already trained this week.

Warm-up

Warm-up (No Measure)

Run 400 Meters,

Then

7 Minutes of Pose Running Drills,

Then Run 400 meters again trying to apply the pose running mechainics.

Skill

3 Rounds of:

10s L-Sit Hold

20s Handstand Hold or Walk

30s Alt. Pistol Practice

Rest 60s

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 22 with a partner:

Run 800 Meters

50 Walking Lunges (BW)

50 G20H with a plate (45, 25)

*One person works at a time. Split however desired.

L2: (25, 15)

L1: (15, 10)

Accessory

Banded Leg Curls: 3 x 50 ea. Rest 30s.

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