CrossFit and Personal Training

HAPPY 30TH BIRTHDAY BEN! 30 BURPEES.

15 mins of Pistol Work:

3 sets of:

• Level 1: If you are working on pistols – 8-10 per leg working pistols with box at hip height (https://www.youtube.com/watch?v=yFFhImjPwQo)
• Level 2: Proficient with pistols (you can do multiple pistols on either leg with full foot on the ground).  8-10 single leg lateral box squats (https://www.youtube.com/watch?v=GlyA_ERlU8Y)  Heel must remain flat on the box throughout.

For Time:
21-15-9-15-21

• Kettlebell Swings 53/35lbs
  
• Toes to Bar

• banded lat distraction and roll lats
• couch stretch and hips rolled out