CrossFit M3 – CrossFit
Pistols (Pistol Squat On a high box )
5 x 4 reps/leg – tempo descend, hold the bottom 2 seconds.
If you are very proficient at pistols, you can add weight: https://youtu.be/LvezIpldjJM
Metcon (4 Rounds for time)
Every 4 Min for 4 Rounds:
20 pistols squats
7 WB @ 30/20
We are looking to train power endurance here. The goal is to be fatigued for the WB and not trying to get the most amount of pistols. If 20 pistols is impossible for you to do in the right amount of time, do less rest or scale the pistol to what you can handle for 20 reps (example to a band, on a box, etc) Ideally we want to row to be done in 2 minutes or less.