CrossPit Girls

CrossPit 07/02/07

Warmup: Run 2 laps, come in and rotate turns breaking the guard.

Drill: 3 people to work as A-B-C.

A & B: A holds thai pads, B strikes in response to Bas Ruten Boxing CD for 1 round. When GO! is called B attempts a DLTakedown and A defends with a sprawl.

C: during the minute C performs this complex: DL Takedown walk, sprawl, Sit out Left leg, Sit out right leg, roll to back, bridge for count of 5, get up to fighting stance, repeat for duration of the round.

Switch three times until each person has done the three stations.

Skills: Overhand Right, Spinning Back Kick


Workout:
6 rounds of
1 minute - Double unders, KB swings(1pd), Abmat Situps (see below)
1 minute - hard fast punching on the heavy bag.

Reps:
Big Dawgs 9,9,9
Pack 7,7,7
Puppies 5,5,5
Whatever is left on the minute of exercises is rest. Tuck jumps can be subbed for double unders.

OH. MY. GAWD.
That was fun.

posted by Unknown @ 11:57 PM