CrossPit Girls

CrossPit - 12/18/06

Warmup: ??? missed it. Stretch

Drill: Bag work conga line. Line up, wait for your turn to rush the bag and do 3-6 punches aggressively, then back in line. While in line do fast footwork to keep your heart rate up.

Skill work: Double leg takedowns (with knee level grasp instead of hips - pull opponents knees in to take then down if necessary)

Workout: Partner workout

Patner A
4 rounds of
1 minute slamball (20#)
1 minute double leg take down

Partner B
4 rounds of
1 minute rowing
1 minute takedown defense (or sprawls)

Rest one minute then partners A&B switch and repeat doing the opposite workout. Takedowns and defense were competetive, not cooperative.

Skill work: Overhand right. Same principal as the CrossPit hook -- Loose arm, swing hand like a rock on a rope, use hip to gain power and momentum.

posted by Unknown @ 8:33 PM