Tuesday’s WOD/ May 10th

CrossFit Uncensored – CrossFit

Warm-up

W21: 3 Rounds (No Measure)

250 M Row

10 Grasshoppers

5 Push-ups

W21: 3 Rounds (No Measure)

250 M Row

10 Grasshoppers

5 Push-ups

Skill Work

GD4: Pistols (No Measure)

Breakdown Different Progressions for the pistols.

Pistol Progression Demo:

https://youtu.be/pnxtMjE3Zl0

Scaling Pistols / Trainer Reference:

https://www.crossfit.com/exercisedemos/

GD5: Warm-up (No Measure)

Handstand Push-up Proper Form. Trainers will go over tips, and proper technique

Handstand Push-up Demo:

https://youtu.be/InRvHNUOlSs

WOD

Metcon (Time)

C1(RX+):

4 Rounds For Time:

200 M Run

10 Handstand Push-ups (deficit 45/25# plate)

10 Kettlebell Pistols (alternating) *pick weight

C2(RX):

4 Rounds For Time:

200 M Run

10 Handstand Push-ups

10 Kettlebell Pistols (alternating) 35/27#

C3:

4 Rounds For Time:

200 M Run

10 Handstand Push-ups (mats okay)

10 Pistols (alternating) box progressions/ or whichever gets you closest to proper technique

C4:

4 Rounds For Time:

200 M Run

8 Handstand Push-ups Box Pike / Pike Push-up

8 Kettlebell Pistols alternating (rig support / band okay)

Recovery

Foamrolling (No Measure)

Roll it out!!!