A. Kipping Muscle Up practice for those who need it. 15 Minutes
B. Technical work on hang power clean for 15 minutes.
C. TESTING
NASTY GIRLS
3 Rounds
50 air squats
7 muscle ups
135/95 lbs hang power cleans x 10 reps
http://media.crossfit.com/cf-video/051204.mov
No Muscle up? 7 band transitions.
Not ready for band transitions? 7 ring rows
D. Pistols
Beginners: 5 reps per leg to a box x 3 sets; rest 60 sec.
Intermediate: 5 reps per leg (use hand if necessary) x 3 sets; rest 60 sec.
Advanced: OHS pistols with a 35 lb bar x 5 reps per leg x 3 sets; rest 60 sec.
I may be mistaken but I believe that is the original crossfit box in santa cruz in the video. Pretty fun to see the original fire breathers! It's also amazing to consider how far crossfit and the athletes within the community have come since that video!
ReplyDeleteYep. It is the original box with the original girls.
ReplyDelete