Backsquat and Gymnasty
AMRAP 15
9 Backsquats @ 65% 1RM
15 Pistols
21 Double unders
Scales for pistols, using box for support, negatives on box, and if no pistols at all goblet squats to a target, ie 12” box, or medball to ensure depth
preceded by today’s strength session
Bench Press
Focusing on mantaining form, full range of motion, bar path, and rest
5 sets of 10 reps with a goal of fifth set being a challenge to complete. As a guideline, you may want to be in the range of 55% – 70% of your 1RM. If you finish your 5th set easily, you have underestimated your weight
Athletes have about 15 minutes from setup to completion.
crossfitpickering.com 