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CrossFit Now – CrossFit


Warm Up 11 (No Measure)

5 min AMRAP

Wall to Wall Run

10 Sit Ups

10 Supermen

10 Squats

10 Burpees


Walking Quad x 5 each leg (No Measure)

PVC Rotators x 10 / PVC Dislocators x 10 (No Measure)


SKILL – PISTOL (5 Rounds for reps)


Box Assisted

Stand next to a box and use one hand to help with support while you perfomr a pistol. Use this to build balance, strength, and flexibility.

5 x 5 per leg

Box Pistols

Stand on a box with one leg hanging off of the side of the box. Lower yourself into a pistol. Use your non support leg to assist you up if needed. Try to keep your non support leg in front of your body.

5 x 5 per leg

Roll Back Pistols

Start from a one leg standing position. Squat down as if you are performing a pistol. Roll back on your back bringing both legs over your head. Use your arms to push yourself forward and back onto one leg. Use the momentum to finish the pistol.

5 x 5 per leg


5 x 5 per leg

Pistols with 2 second Pause at the bottom.

5 x 5 per leg

FGB Style SDLHP Pist RD Row (3 Rounds for reps)

3 Rounds

1 min per station

Sumo Deadlift High Pull


Ring Dips



Basics- KB SDLHP, Air Squats, Parl Dips, Row

RX- 75/55

RX+- 95/65

M1- 55/45

M2- 45/35