Kama does banded pistols with a light weight as a counter balance. Pistols demand a strong core and ankle mobility.
Baked Kale Chips
Baked kale chips are a delicious way to eat your fistfuls of greens. Here's an easy recipe from Nom Nom Paleo.
Preheat the oven to 350°F. Remove the leaves from the stems and wash the leaves well in a few changes of water.
In small batches, spin the leaves dry in a salad spinner.
Toss the dry leaves with avocado oil and use your hands to distribute the oil evenly.
Line a baking sheet with parchment paper and lay some of the leaves on top in a single layer.
Make sure the leaves are all flat and not folded over or they won’t crisp properly.
Pop the tray in the oven for just 12 minutes. (Set your timer and keep an eye on the kale, ‘cause if the chips burns, they’ll be bitter – and so will you.)
Once the kale’s out of the oven, season the chips with some fleur de sel or your favorite seasoning salt.
Skill work: pistol progressions
2016 CrossFit Games Regional Event 4
Within a 10 minute time cap, complete 4 rounds for time of:
Use a band across the j-hooks or stand on top of a box to assist with the one-legged squats. Choose a box height that allows you to move quickly through the 14 reps. Repetitions are decreased to keep the intensity high and to allow for the athlete to complete the work in the given time. The goal is to move consistently and with intensity.
Record your WOD on Beyond the Whiteboard.
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