CrossFit Surmount – CrossFit
Pistols
Pistol Squats
3 sets
Choose where you are in progression and try to advance your
skill in this session.
Pistol Progression:
-Weighted pistols
-Pause/Tempo pistols
-Pistols
-Pistols holding foot
-Box elevated pistols
-Ring assisted pistols
-Pistol to a target
3: Metcon (AMRAP – Reps)
AMRAP 4mins
21/16 Cal bike/row/ski
21 Box jump overs 24/20’’
Rest 3mins
AMRAP 3mins
15/12 Cal bike/row/ski
15 Box jump overs 24/20’’
Rest 2mins
AMRAP 2mins
Box jump overs 24/20’’
Rest 1min
AMRAP 1min
Cal bike/row/ski
2: Metcon (AMRAP – Reps)
AMRAP 4mins
16/12 Cal bike/row/ski
16 Box jump overs 24/20’’
Rest 3mins
AMRAP 3mins
12/9 Cal bike/row/ski
12 Box jump overs 24/20’’
Rest 2mins
AMRAP 2mins
Box jump overs 24/20’’
Rest 1min
AMRAP 1min
Cal bike/row/ski
1: Metcon (AMRAP – Reps)
AMRAP 4mins
12/8 Cal bike/row/ski
15 Box jump overs or Step ups overs @ 20/16’’
Rest 3mins
AMRAP 3mins
10/6 Cal bike/row/ski
10 Box jump overs or Step ups overs @ 20/16’’
Rest 2mins
AMRAP 2mins
Box jump overs or Step ups overs @ 20/16’’
Rest 1min
AMRAP 1min
Cal bike/row/ski