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 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.