CrossPit Girls

CrossPit - 4/30/07

Warm up: 4 Laps, On one end of building do 5 sprawls on the other, do 5 pushups. Shadow Box. Stretch

Drill: Line up in one line and move ballistically on toes while, one at a time, each person rushes bag and performs 6 hard fast strikes (punches, knees, anything) then shuffles back away from the bag before jogging to back of the line. Line rotates through 4 times.

Skill: Fall down and get back up to fighting stance

Workout:
8 rounds
1 minute Ball Complex
-Stand with ball in hands
-Slam ball
-Squat down to ball and grip top of ball
-Thrust legs back into a sprawl
-Push up
-Keeping hands on ball, sit out with right leg, sit out with left leg
-Resume sprawl position
-Shuffle 180 degrees to other side of ball
-knees to chest
-clean ball
1 minute hard fast punches on the Heavy Bag

Skill: Burst in with lead knee + immediate left and right straight punches followed by Right round kick.

posted by Unknown @ 12:10 PM