CrossPit Girls

CrossPit 3/12/07

Warmup: Run 2 laps, jumping jacks

Workout: How many rounds can you complete in 20 minutes:

Big Dawgs
1 hill sprint
10 toes to bar
20 box jumps 20"
40 hard fast punches on heavy bag.

I did the big dawgs: 3 rounds + 1 hill sprint.

Pack:
1 hill sprint
10 knees to elbows
20 box jumps 20"
40 hard punches on heavy bag.

Puppies:
run 200M
10 knee lifts
15 short box jumps
25 punches with good form on heavy bag.

Skill: Escape the mount, escape closed guard, escape from mount into closed guard - then escape the closed guard.

Drill: With partner, one partner holds mitts and the other partner lines up opposite with gloves. When Go! is called the partner with gloves explodes forward and drives their partner back with 6 hard strikes. Then add in a defensive kick from the mitt holder - drive through the kick with strikes.

This was fun.

posted by Unknown @ 10:39 PM