05/11/2020

CrossFit OC3 – CrossFit

Metcon (AMRAP – Rounds and Reps)

Monday Q.38

WOD: 21 minute AMRAP

Performance

24 Pistols (12/12) (one legged squat)

16 Sit ups

12 Push ups

Fitness

24 Air squats

16 Sit ups

12 Push ups or knee push ups

Core Work: 3 Rounds: Rest :90 b/t rounds

:45 straight leg sit ups

:45 heel touches

:45 hollow hold

:45 Russian twists

P.S. If you are NOT proficient in pistols I do NOT advise doing them on your own. A coach will/should go over these with you first Pistols are a movement that can seriously mess you up, especially if you haven’t been taught before.

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