CrossFit WOD- 181127

Way to go Nikki on the pistol progression. Always setting new challenges for yourself.



20 Am Swings (24/16)
20 Down Ups


Optional Buy Out
“Body Armor v4”

2-5 Supersets
10 Bench press
10 RDL’s
2min rest


*This is a sprint-style workout. The weight is light, the movements are simple (not easy), and speed is key once consistency of mechanics is achieved.

*Swings are great for building muscle in your posterior chain (glutes and hamstrings), your midline (aka trunk, core & abs), and shoulder stability.

*This type of conditioning is what most people need most of the time.

*One word: Lipolysis

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