Turn2CrossFit – CrossFit
Warm-up
400m run
couch stretch
pigeon stretch
5 therapy squats
*3 rounds of :20 sec of work*
-jumping jacks
-air squats
-mt. Climbers
-handstand hold
Pistol Skill Work
Spend 10-12 minutes working on these drills to warmup and improve your pistol movement.
-Seated Leg Raises
-Pistol Hold on Box
-Toe Supported Pistols
-Pistol Leg Raises on Box
-Switching Pistol Hold at bottom position
-Pistol
Pistol Skills Demo Video
pistol squat • Instagram
“Shamrock” (AMRAP – Reps)
21 Minute EMOM:
Min 1- Cal Ski/Row
Min 2- KB Swings 70/53
Min 3- Pistols (Switch legs every 5 Reps)
Score= Total Pistols