Skill:
pic courtesy of CrossFit 951
Pistol Work
For those that don’t have pistols, we will do the following drill:
Sit at the bottom of squat, feet together, knees together / Alternate sticking one leg out at a time / Find your balance / Hold “one legged l-sit” / Stand from bottom of one legged l-sit (pistol from the bottom). Do I expect you all to look like Christmas Abbott when we finish the drill? No, but I want you to get out of your comfort zone and commit to these!
WOD:
21-15-9:
Double Under
Box Jump(30/24)
Post time to Comments/LogWOD
X-Tra Work (Done on your own outside of class time):
Triple Unders – 5 min work
http://www.youtube.com/watch?v=RikzHBrBjVM
Video courtesy of CrossFit Rope. Why Triple Unders? Because you can…
Cash Out:
Downward facing dog
to cobra
CrossFit Team Offutt Tactical Fitness 