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Wanting to celebrate during the Holidays but also stay on track?

Did you know? Coach Ryan is offering free, 20 minute goal setting consultations! (Thank you, Ryan! )

Email ryan@pioneervalleycrossfit.com to schedule today!

 

 

1. Ten minutes dynamic warm-up. (10 min)

2. Technique review: progressing toward the pistol. Box step-up, forward lunge, reverse lunge, hanging leg pistol, elevated leg pistol, pistol. (10 min)

3. Warm up deadlift (5 min)

4. “Stop Slouching, Rough Beast!” Row 1000m, then, 10 Rounds of:

  • 10 Push-ups
  • 10 Deadlifts
  • 10 Pistols (5/leg)

(30 min)

Teams of three. Athletes start staggered on the rower, then chase each other through the rounds of triplet. Each is required to complete 10 rounds. Score is time to completion for last team member.

LIII: deadlifts @ body weight LII: deadlifts @ .75 body weight LI: row 500m, then five rounds, not for time (use forward lunges for pistols)

Have fun!

BAR MUSCLE UP SKILL SERIES! SATURDAY AT 9.00 a.m. in HADLEY!

muscleups