CrossFit – Fri, Dec 16

CrossFit Metric – CrossFit

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A. General

2 sets

30 seconds single unders

4/4 Shrimp squats or Cossack squats

30 seconds double unders

10 V-ups

30 seconds triple unders or crossovers or a cool rope trick

B. Mobility

Couch stretch

45 seconds/side

B. Specific

2 sets

5 Cal Row @ hard

3 Odd object’s

30 seconds candlestick practice @ ascending skill

Have some fun here!

Then pistol modification options and set up the workout.


A: Metcon (Checkmark)

EMOM 30minutes

M1- 15/12Cal Row

M2- 8 Pistols

M3- 30 DU+ 6 Slam Ball
Scaling Options:



M1- 15/12Cal Row

M2- 8 Step Ups

M3- 40 SU+ 6 Slam Ball


M1- 15/12Cal Row

M2- 10 Heel LockPistols

M3- 30 DU+ 6 Slam Ball

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