CrossPit Girls

CrossPit 8/21

OMFG That was soooo freakin' hard.

Warmup: Sprint 200m, Shadow box for 2min?, sprint 200m - Stretch
Skill Work: With Partner, practice doubleleg takedowns, let your partner take you down. Then Practice with fake stikes, then Practice with the other partner defending with a sprawl.

Practice intense round kicks and hard strait punches...which leads into the workout:

Tabata insanity:
Run throught the following three times through, 20 seconds on / 10 seconds off each
Pushups
Burpees
Hard Fast Straight punches

Rest one minute, then
run throught the following three times through, 20 seconds on / 10 seconds off each
Squats
Sprawls
Round Kicks

(die or puke, your choice)

Then 7 rounds with Bas Tape - A/B partners, alternating defending and throwing Bas combos, in 3 round, A partner randomly attempts DL takedowns that B defends, in the the 6 round Partner B does takedowns that A defends. (could be off...I was busy getting hit) Round 7 both partners attempt takedowns and defend.

posted by Unknown @ 9:57 PM