CrossPit Girls

CrossPit 7/30/07

Warmup: Run 3 laps with your partner, with 3 burpees on each end of the building. Come in and do the grappling combo from last week with your partner:

Partners alternate starting this sequence: A does a double leg takedown, and B does not resist, falls down, and allows A to take the mount. Once mounted, B then escapes the mount using the buck, trap and roll, and ends up in A's closed guard, from which he then escapes using base and posture, and stands up once breaking guard. Reverse A and B until time is called.

Stretch.

Skill: Knees from the clinch.
Drill: Alternate slow knees and hard fast knees from the clinch.

Skill: Elbows - 3 slicing elbow strikes.

Skill: Leg sweep in the clinch.

Workout:
How many rounds can you complete in 10 minutes, followed immediately by 5 minutes of competive grappling with your partner.


100M Sprint
10 push ups
10 box jumps

Big Dawgs 24" box, Pack 20" box, Puppies 12" box, sub wall push ups if needed.

posted by Unknown @ 8:47 PM