KELLY, CLAIRE and CHLOE
Warm-up:
Jog the box 4 min.
2 rounds of the 10 Each
Hang Clean, S2OH, Back Squat, Good Morning
Dynamic Stretch
Strength:
Spend 15 minutes warming up you Clean & Jerk
Formulate a ladder of weight that will allow you to complete 20 minutes of work.
After watching the video below you should have some ideas for scaling PISTOLS.
WOD: CrossFit Open 20.4
For time:
30 box jumps 24/20
15 clean and jerks, 95/65
30 box jumps
15 clean and jerks, 135/85
30 box jumps
10 clean and jerks, 185/115
30 single-leg squats
10 clean and jerks, 225/145
30 single-leg squats
5 clean and jerks, 275/175
30 single-leg squats
5 clean and jerks, 315/205
Time cap: 20 minutes
If you get to a sticking point on weight then drop weight to move ahead, so that you get a full 20 minutes of work.
Icing:
KOT – Jefferson Curl 20 Reps
KOT – Calf Raises 20 Reps