CrossPit 8/21 - official class notes
Yah...puking is acceptable. Derek puked. I felt like puking durign the tabatas, The skill work was fun even though I pretty much suck at any imitation of sparring.Warm up: 200m sprint, 2 min. shadow box, 200m sprint, stretch
Skill work: dbl leg takedowns, takedown defense, punch combinations on heavy bag, round kick combinations on heavy bag
Workout - rotating Tabata
3 times through 20 second on 10 seconds off
Pushups
Burpees
hard fast punches on heavy bag
Then 3 times through 20 second on 10 seconds off
Squats
Sprawls
Round Kicks on heavy bag
More Work: w/ a partner, 6 rounds of Bas striking tape
3 rounds: partner A tries dbl leg takedown whenever, B defends
3 rounds: partner B tries dbl leg takedown whenever, A defendsPuking is acceptable.
posted by Unknown @ 4:13 PM
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