Pistols and “deads”

CrossFit Pinheiros – CrossFit

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Warm-up

(No Measure)

Pistol progressions

-candle stick roll

-candle stick roll 1 leg

-candle stick roll 1 leg negatives

-pistol bunda tocando na medball

Weightlifting

Deadlift (10-10-5-5-5-5-5)

Pre-WOD

Progressoes de Sumo deadlift high pull

Metcon

Metcon (AMRAP – Reps)

AMRAP 10′

10 pistols alternados

15 sumo deadlif high pull 24/16kg