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)

10. Pistol
Choose 1-2 of the following movements that are the hardest for you, then perform 4 (total) sets.

Superset with A2.

A2: Handstand Push-ups (4 x AMRAP (-1), rest 60s.)

If unable, perform pike box hspu.

Superset with A1.