Skillz Thursday

CrossFit Return – WOD

Pistols are one of the toughest functional fitness exercises to do well, combining single-leg strength, mobility and a full range of motion in your ankles.

Whether you are totally new to learning pistol technique, or you have one leg that is worse than the other and you want to correct the imbalance, there are plenty options available!

Skill

Complete 5 rds (20 mins)

1. 8- 10 Pistols each leg using the

following progressions >

– 1-Legged Squat to Box (above Parallel)

– Pistol Holding Ring/ band

– Box Step up (Heel off floor)

– Pistol

2. Half kneeling DB Press x 8 e/a

3. Doubleunder practice x 1 min

Or Wod

EMOM x 12 mins

25 Double Unders

6 Pistol Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min Amrap

36 Doubleunders

16 Kettle bell Swings 24/16kg

16 KB Box Step ups 24/20″

Coaches Notes