CrossPit Girls

Monday - CrossPit 12/11

Warmup: Run 400M, Shadow box w/pushups, stretch

Skill work: Hook

Workout
Warmup: Run 400M, Shadow box w/pushups, stretch

Skill work: Hook

Workout
Big Dawg:
3 rounds
Hill Sprint
21 Sledge hammers on tractor tire
90 Hard Fast Punches

Pack:
3 rounds
Hill Sprint
15 Sledge hammers on tractor tire
60 Hard Punches

Puppies:
3 rounds
200m
9 small sledge hammers on tractor tire
30 Punches


Skill work:
combo - Left straight + uppercut right elbow + left hook
New skill: downward slicing elbow (right and left)
Combo - Left straight + uppercut right elbow + left downward slicing elbow + right downward slicing elbow + left hook

*note hook is the "CrossPit hook" Hip driving the momemtum, loose elbow with arm extending on the arm while in motion before connecting.


I completed the pack workout in 11:03

posted by Unknown @ 8:45 PM