Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

General warm up

15 Jumping jacks

10 Medicine ball squats

10 Medicine ball push press

15 Jumping jacks

5/5 DB clean and press

10 Close stance squats

15 jumping jacks

10 Curtsey squats

10 broad jumps

5 Caterpillars

WOD Prep

Review pistol scales

Get set up for the workout

Metcon

Metcon (Time)

For Time

100 burpees

80 wall balls 20/14#

60 Box jump overs 24/20″

40 Pistols (alternate reps)

20 DB Power snatch 50/35#

Rx+ 70/50#
Pistol scales:

https://youtu.be/q11UwY5gd0A

Cool Down

Sprinter stretch

Pigeon stretch