11.30.16

image

https://crossfitlubbock.com/news/2016/11/29/metabolic-competence-awareness

Warm up

2 rds

  • 15 calories airdyne
  • 50 singles
  • 15 jump squats
  • 10 push ups

WOD

Strength/Skill

Pistol progressions/scales

  • single leg lateral step up
  • elevated heel (bumper plate/change plate)
  • weighted (light to offset)
  • banded

Metcon

4 RFT

  • 18 calories airdyne
  • 15 wall balls
  • 12 pistols (alterate legs)

REST 5 MINUTES

4RFT

  • 30 double unders
  • 15 kbs 53/35
  • 10 burpees
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s