Main – CrossFit
Spend time working mobility for the ankles and hips in preparation for the pistols. Your warm up should also include ab-mat sit-ups and kettlebell swings so you can clarify movement standards.
15 minutes should be spent on working to improving movement in the pistol.
In a team of 2, complete the following for time:
100 Ab mat sit ups
150 KB swings (16kg/24kg)
Pistols with a plate under the heel
Pistols on a box
Pistols to a stack of plates