Hey guys. Something a little different for you today. Are you ready? I know we’ve had a lot of long workouts (July 4th included) lately. Here’s a quickie but a challenging one nonetheless with some less common movements involved.
1 Rope Climb (scale: 3 rope climb attempts)
3 Bodyblaster Burpees (scale 15 Burpee Box Jumps)
6 Pistols (alternate legs) (scale by holding a weight plate in front, or do 20 air squats)
What is a Bodyblaster Burpee you ask? Well, it’s a burpee with a jump to a pull-up to a KTE (knees-to-elbow)! You heard me. :-) And get ready for the ‘gun show’ with some pistol practice! Pistols seem to show up in CrossFit competitions everywhere and just like dumbbells isolate arms and shoulder work, pistols give you the chance to isolate legs on the squat…so we’re gonna do them! Standard for the pistol is hip crease below the knee, just like in the air squat, no touching the foot or hand to the ground, but you can grab the foot with your hand if you like! Go get it!