CrossPit Girls

CrossPit 12/04/06

Warmup: 10x of each - left, right, left hook; sprawl, 4 straight punches; fall down, get up in a fighting stance; 3 elbows, 4 knees; sprawl, 4 knees. Stretch.

Skill work: elbow, knee on bag for technique and power. Then, with no power, throw 3 elbows + 4 knees at partner and make controlled contact.

Workout:
Big Dawgs:
3 rds.
hill sprint
15 pull ups
3 rope climbs
90 punches

Pack
3 rds.
200m
10 pull ups
1 rope climb
60 punches

Puppies
3 rds.
200m
10 beg. pull ups
1 knotted rope climb/or 3 beg. rope climbs
40 punches

* if people are working casually enough during the workout to talk with each other, call time at 20 min., and take them outside to do sprints.

Drill: straight puches to the face while in someone's guard. Use focus mitts.

posted by Unknown @ 11:36 PM