CrossPit Girls

CrossPit 4/16/07

Warm up: 600m, shadow box, stretch

Skill work: submissions from the mount-armlock & armbar

Workout:

Big Dawgs
as many rounds in 15 min. as you can of:
hill sprint
10 burpees
10 slam ball (20#)
90 hard, fast punches on heavy bag

Pack
as many rounds as you can in 15 min. of:
200 m run
10 burpees
10 slam ball (12#)
65 hard punches on heavy bag

Puppies
as many rounds as ypou can in 10 min. of:
200 m run
10 squat thrusts
10 squats
45 shadow punches

Buttercups
10 min. of:
200 m run
7 squat thrusts
7 squats
35 shadow punches

posted by Unknown @ 10:41 PM