Home of the United States Air Force Academy CrossFit Team & Club

04 January 2012


Shout out to AD and Santa for giving us all the squat racks!

Warmup: 15 pass throughs, 5 dive bomb pushups, 10 kip swings

5 Rnds:

3 weighted pullups (70% of 1RM)
6 dead-hang pullups
9 kipping pullups

Pistol Progression--
10 slow air squats focusing on form and positioning.
1 leg holds

Self assisted pistols (3 rnds x 5)

Credit goes to Beastskills.com for the excellent exercise demos. See the full demo here.

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