30
Nov
Pistols
CrossFit Fireborne – CrossFit-Lite
Warm-up (No Measure)
10-12 minutes
10 walking lunges
10 V Ups
10 band assited squats
10m frog hop
10m bear crawl
Pistol Squat (3×5 alt)
Add progression details to notes
Metcon (Time)
3 Rounds
8 KB Swings 53/44
16 Alt. Pistols
8 Burpees
16 Ab Mat SitUps
RX+ = 4 rounds, 70/53