CrossPit 1/08/07 - Crazy Monkey!
First CrossPit of the year! Full house. NICE.Warm up: Sprint 2 laps, shadow box, stretch
Skill: Crazy Monkey -- with a partner take turns doing the crazy monkey defense. After both partners practice, next add in a counter when you see an opening.
Drill: Sparring machine -- three people stay in the sparring machine. The rest of the students rotate in to spar for 1 minute ? with each person in the machine. 2 people are rotated out for each 1 minute rotation.
Workout: For 10 minutes do
Sprint up and back the back of the building.
15 slam balls
15 box jump
Immediately at the end of 10 minutes get with your original partner from the Crazy Monkey and grapple non-stop for 5 minutes.
posted by Unknown @ 8:18 PM
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