Gunslinger

19
Sep

Gunslinger

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

8 Single KB Rack Drop Lunges/side

:30 Glute Bridge Walkouts

5 Calore Machine

Weightlifting

Back Squat (3 Wave sets of 8-6-4 every 4 Minutes)

1 – 50/60/70%

2 – add 5-10lbs/set

3 – add 5-10lbs/set

Only rest long enough to switch weights each set. Rest the remainder of 4 minute block after set of 3 is complete

Metcon

Metcon (Time)

42-30-18

Pistol Squats

21-15-9

Strict Pull-ups
Scale to kickstand pistols