CrossFit Nickel City – WOD
A1: Pistol Squat Progression (4 x 5-15/s, rest 60s)
1. Double Leg Deep Squat
2. Split Squat
3. Reverse Lunge
4. Reverse Lunge w/ Foot Flat
5. Reverse Lunge w/ Foot Off Ground
6. SL Squat to Target
7. Box Elevated SL Squat
8. TRX/Ring Row Pistol
9. Counter Balance Wtd. Pistol (Isometric/Eccentric)
Choose 1-2 of the most difficult movements you can do, then perform 4 (total) sets of the selected movement.
Superset with A2.
A2: Z Press (4 x 6-10/s, rest 60s.)
Use KB or DB.
SA Press. Use a challenging weight for all sets.
Superset with A1.
B: Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP:
30/21 Row Cals
20 Med Ball Cleans
20 Wall Balls
Intent: Leg endurance. Pace the first round, the reps are going to add up!