CrossPit Girls

CrossPit 8/20/07

Warm up: 4 laps (800m), shadow box + sprawls, stretch

Skill work:
MT combinations - Each done at full speed/intensity for 2 minutes until switch is called. A punches, B holds Thai pads, C does the Ground complex. Then A holds, B moves to complex, C Punches. Then C holds pads, B punches and A moves to complex.

1: Left Cross + Right round kick to ribs + Right straight punch.
2. Left Cross + Right Round Kick to Ribs + Left Hook + Left Knee
3. 4 straight punches, pull partner into MT clinch and execute 10 skipping knees to the head, then use the clinch to swing your partner off balance and push them back, and then deliver 2 advancing Right round kicks (knees if your partner does not retreat far enough for a round kick.

Ground complex: Sprawl + sit out left, sit out right, stand up, fall back onto back as if mounted, buck, trap and roll, to as if in closed guard, assume base and posture and get out of guard. Repeat for full round.


workout:

4 rounds (Pack - Jason was merciful....*cough cough*)

1 hill sprint
10 sprawls
10 Pull ups
10 sprawls
10 pull ups


I completed in 22:08 and felt ill for 20 minutes after class.

posted by Unknown @ 11:37 PM