CrossPit Girls

CrossPit 7/16/07

Warmup: Run 4 laps - sprint one long side of each lap. Shadow Box. Stretch.

Skill: Straight punches - generating power. Inside defenses.
Drill: 2 rounds of Bas Ruten Boxing CD with gloves and mouthguards, one person throws the combinations and the other defends. Switch for the second round.

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 @ 10:18 PM