Main – CrossFit
SKILL
Remember your movements are only good as the foundations. Work through the progressions, if something is not right, fix it and only then move on. Don’t try to skip steps!
Toes to bar
– Swing
– Pop the hip
– Knees to elbow
– Flick the feet
– Kick down and back
Pistol progressions
– Banded pistols
– Box pistols
– 5kg plate under heel
Spend 15 minutes working on Toes to bar and then 15 minutes working on Pistols
FINISHER
2 Round for time, of:
AMRAP in 4 minutes:
– 10 Pistols
– Max Toes-to-bar
(Rest 1 minute)
SCALING
Plate under the heel
Pistols to a stack of weights
Rig assisted toes-to-bar
