Pistols, Front Squats, L-Hang, Row 01.20.2017

Seaward CrossFit – CrossFit

ALL: Metcon (No Measure)

Pistol Skill Work

After a ankle, squad, hamstring, hip focused warm-up spend some time working on pistol skill work.

ALL: Front Squat (4×6 @11X2; moderate weight. )

In between sets, accumulate 0:15 in a L-Hang. (4 sets of :15 L-Hang)

ALL: Metcon (Distance)

5 X 0:30 max effort row.

Full recovery between sets.

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