Warmup:

200M Jog

10 Cobra to Downward Dog

10 Hollow Rocks

10 Scorpions

10 Spider-Man Lunge w/twist

2 Wall Walks

:20 Wall-facing HS Hold

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

S/S/S:

10 Min to work Pistol Progression/Mobility

Video courtesy of Squat University.

With our de-load week, we’re going to take a little time working some skills that don’t get hit a lot. One of them is pistols. Follow the progression and mobility work in the video to get a little more comfortable squatting on one leg.

WOD:

5 Sets:

On a 2:00 Clock, complete:

10 Toe2Bar

8 Handstand Push Ups

Max Reps, alt Pistols in remaining time

Rest 2 Minutes between sets

Score = total Pistols

Video courtesy of CrossFit HQ.

Scaling Options:

Toe2Bar -> Alt 1-leg Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups

HSPUs -> Pike Push ups off box -> Pike push-ups off floor

Pistols -> Box or plate step offs

Cool Down:

Banded Bully Stretch – 1 Min per side

Couch Stretch – 1 Min per side