Friday, January 8, 2016

Warm up:
Ladder Drills
Ankle Mobility

Activation:
Pistol Progressions

WOD:
"Fight Gone Bad"
3 Rounds  1 minute at each station with a continuous running clock
Wall Ball Shots 20/14
BB Clean High Pull 75/55
Box Jump 20inch
Push Press 75/55
Calorie Row

​Coach's note: Spend some significant time working on the pistol. We have a lot of athletes who are very close to getting one. Ankle mobility will be a key factor in most athletes achieving their first pistol. The WOD is a CrossFit classic. Athletes will move from station to station will ZERO rest in-between. Have your whistle ready at the top of every minute. If possible, have the athletes carry around mini white boards to keep track of overall reps. This is a great way to test overall fitness and compare scores with others in the class. Final score should be very high as the movements are light and fast. Workout takes 15 minutes to complete.