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After we do a little pistol practice, we will hit a metcon.
If you want to hold some weight for the reverse lunges, go for it.
Head to our youtube page for a full rundown of movements.
WARM-UP (NO MEASURE)
Head to Toe
3x
10 ct Plank Hold
10 Pushups
10 Squats
PISTOLS (8X: 0:30 MAX REPS, 0:30 REST )
PISTOL OPTIONS:
1. NARROW SQUAT
2. TOENAIL SPOT
3. SINGLE LEG ANKLE SPOT
4. NARROW SQUAT TO SINGLE LEG STAND
METCON (AMRAP – REPS)
3 Rounds for Reps:
1 Min Burpees
1 Min Reverse Lunges
1 Min Lying Leg Raises
:30 between each movement
Welcome to CrossFit Gyms in Pittsburgh workout!!!!!
This is going to be a long grueling one. We are adding the DB swing today. Very similar to a KB swing, but something a little different.
If you want to do the weighted version, but don’t have DBs, get creative. Use a backpack filled with some weight, milk jugs filled with water, rocks, etc.
WARM-UP (NO MEASURE)
Head To Toe
3 Down Dog to Instep
AMRAP 4 Min:
8 Single Leg Floor Touches (right leg)
8 Left Leg Floor Touches (left leg)
8 ct Inverted Hold/Plank Hold
METCON (AMRAP – ROUNDS AND REPS)
20 Min AMRAP:
20 DB Thrusters (double DB)
20 DB Swings (single DB)
20 High Jumps
20 Dumbbell Snatches (single DB)
METCON (AMRAP – ROUNDS AND REPS)
Body Weight Version:
20 Squat and Press Arms
20 Up Downs (burpee without a pushup or jump)
20 Ground Touch and High Jump
