CrossPit Girls

CrossPit 6/18/07

Warm up: 3 laps (600m) with 10 pushups at one end of the building and 10 squats at the other for each lap. Shrimp across mat, stretch.

Skill: Hook, Left Hook + Right Straight, Left Hook + Right straight + Right Knee.

Workout : As many rounds as you can complete in 8 minutes. "Pick a partner who will be brutally honest with you. This will be your nitpicker. Your partner will only count good reps/punches. You will do the same for your partner." First partner works for 8 minutes then they switch.

Big Dawgs
95#/65# thruster x 15
95 shf punches on heavy bag

Pack
65#/45# thruster x 15
65 hf punches on heavy bag

Pack
45#/25# thruster x 15
45 hf punches on heavy bag


I did Pack and completed 4 rds and 4 thrusters with Jason as my nitpicker. 3 rounds in 5:30.

Then since I did not have to count for a partner I used 8 minutes for skill practice at high intensity. Round kicks on heavy bag, L+R+kicks (across mat and back), L+R+Knees (across mat and back), Fall Down and Get up, then add sprawls, then add knees when coming out of sprawl.

That was fun.

posted by Unknown @ 9:03 PM