CrossFit – Wed, May 24
Ascent Protein recovery water is on sale to wholesale price until all product is gone. Discount already applied when purchased via kiosk at gym.
PFC CrossFit – CrossFit
30 Turkish Get-ups (Weight)
For quality and within a 15minute window. Choose load
Alternating pistol squats
Strict ring dips
12minute time cap
Today’s workout is a quick couplet of relatively high-skill gymnastics movements.
You’ll accumulate the majority of single-leg squats in the first three rounds, and save the majority of the ring dips for the last three rounds.
Pace the single leg squats early on to preserve your stamina for the rounds of 18, 16 and 14. Break up the ring dips early to preserve your ability to keep moving during the sets of 8, 9 and 10.
Pistol squats: Reps, alternating single-leg squats to a box, high box step-ups
Strict ring dips: Reps, jump to support and controlled lower ring dips, foot-assisted ring dips, box dips
1:00 banded shoulder stretch/side
1:00 couch stretch/side