Tuesday 5 February 2019 metcon

WARM-UP:

banded stretching on the rack –

2 rounds: 30 sec bottom of squat, 30 sec forward fold, 30 sec frog; then 10 slow squats (3 sec down, 2 sec hold, 1 sec up)

SKILL: Pistols 5x3/ side, every minute

WARM-UP: 10 goblet squats, 10 KB deadlift, 10 KB swings; up/down dog x3, plank hold 30 sec, 5 pushups; dead hang from rack, 10 hanging shoulder shrugs, 10 hollow hangs, 5 pull ups (as scaled for workout)

WOD: AMRAP – 18 mins.

9 KB swings

9 push ups

9 pull ups

9 sideways lunge (each leg) with KB