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CF Open Announcement 3 Days and Counting!

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Weightlifting

Deadlift

E2MOM-5

5,5,5,5,5

Ending around 85% of your 1RM

GHD Hip Extension or Leg Curl

Newer people perform hip extension, while stronger veterans perform GHD Raise. 3 sets of Max Reps

Metcon

Metcon (Time)

3RFT (20 min cap)

400m Run

20 Pistols(10 Each Side)

10 Strict Pull-ups
If you can’t do pistols, you’ll learn some pistol drills, but will likely need to substitute KB Goblet Squats. Pistols are all about ankle mobility. If your ankles don’t move much, we have to solve that problem first before forcing pistols into your training