Wednesday 4th July 2018 CrossFit Smash

3 rounds, for time:

  • 75 double unders
  • 20 pistol squats alternating 
  • 10 ring muscle ups 
  • 25' handstand walk

Scaled option:

  • 150 single skips
  • 40 squats 
  • 10 stict pull ups
  • 10 ring dips
  • 50' bear crawl

 

If you need something in-between for your pistols you could try some of these progressions:

https://www.instagram.com/p/BkgKwceHaKc/?taken-by=cfgymnastics

1. Narrow Squat
2. Toenail Spot
3. Single Leg Ankle Spot
4. Narrow Squat to Single Leg Stand
5. Pistols

Greg Fraser