CrossPit 6/25/07
Warm up: Run 4 laps. 1st person in does 0 burpees. 2nd and 3rd person in do 5 burpees, 4th and 5th person in do 10 burpees, 6th and 7th person in, do 15 burpees. Stretch.Skill: Round kicks (Right + Left + Right)
Workout
Big Dawgs
4 rounds
1 hill sprint
15 ball slams (20#/12#)
30 Round kicks on heavy bag
Pack - 3 rounds of above
Puppies
3 rounds
Hill Run
10 Slam ball (lighter weight)
20 round kicks on heavy bag
Skill: Escape closed guard. Escape closed guard + punch to face of opponent on mat then take side control. Escape the mount (trap and roll to closed guard) then escape the closed guard.
That was excellent! Workout was really really difficult.
posted by Unknown @ 9:07 PM
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