Thursday 6th November 2014

Main – CrossFit


Remember your movements are only good as the foundations. Work through the progressions, if something is not right, fix it and only then move on. Don’t try to skip steps!

Toes to bar

– Swing

– Pop the hip

– Knees to elbow

– Flick the feet

– Kick down and back

Pistol progressions

– Banded pistols

– Box pistols

– 5kg plate under heel

Spend 15 minutes working on Toes to bar and then 15 minutes working on Pistols


2 Round for time, of:

AMRAP in 4 minutes:

– 10 Pistols

– Max Toes-to-bar

(Rest 1 minute)


Plate under the heel

Pistols to a stack of weights

Rig assisted toes-to-bar

Metcon (AMRAP – Reps)