Saturday

6
Dec

Saturday

CrossFit Seven Cities – CrossFit

Workout of the day

Metcon (Time)

5 Rounds

14 Plate Floor to overhead 45/35

12 Dynamic Pushups

10 Situps

200 meter Run

For Time…

Clinic

PISTOL SQUATS Clinic

1) Body Weight RNT Split Squats 3×8

2) Box Step Downs 4×6/ leg

3) Box Step Ups 4×6/ leg

4) Banded or Ring Pistols 2×10/ leg

5) Elevated Heel w/ Counter weight 2×8/ leg

6) Elevated Heel 2×8/ leg

7) Full Pistol 3×8/ leg