Blog

FranDay Monday- 1/8/18

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Skill
Pistol progressions
1x Forward rolls down red mat
:45 work/:15 rest
1. Narrow squats
2. Candlestick rolls- both feet down/up
3. Candlestick rolls- both feet down/1 foot up
4. Alternate feet
5. Candlestick rolls- 1 foot down/both feet up
6. Alternate feet
7. Candlestick- pistols left foot
8. Candlestick- pistols right foot
9. Pistols- alternating feet


WOD
Fran
21-15-9
Thrusters
Pull ups
*10 min cap

RX
95/63

INT
85/53
Assisted pull ups

SCALED
75/43 or lower
Jumping pull ups

Crossfit-TNT

3683 New Town Blvd,

St. Charles, MO 63301

Phone. 636-724-6464

Email. Rochelle@crossfit-tnt.com

URL. http://www.crossfit-tnt.com