Iron Grip CrossFit – CrossFit
Pistol squats may seem like a tall order, but that’s what makes them worth pursuing. And it turns out they are a great indicator for ankle mobility issues.
https://www.youtube.com/watch?v=qDcniqddTeE
https://www.youtube.com/watch?v=q3UGl2rHz18
https://www.youtube.com/watch?v=q11UwY5gd0A
Warm-up
Warm-up (No Measure)
2 Rounds
20 meter bear crawl
10 meter inchworm
20 meter crab walk
10 meter frankenstein
Skill
Pistol squat progressions
Metcon
Metcon (AMRAP – Reps)
15 Minute AMRAP
50 Barbell jump overs
45 Pushups
40 Walking lunges
35 Pushups
30 Wallballs @ 10/9′ w 20/14#
25 Pushups
20 Pistol squats
15 Pushups
100 meter Run
5 Pushups
Max reps Snatches @ 75/55#
Rx+ =
24/16# wallball
95/65# Snatch