Warm up - 4 laps, Sprint long sides, jog short sides)
CrossPit FGB
3 rounds - 1 minute each of five exercises. 1 minute rest between rounds
78 = Push Press (45#) 26-25-27
11 = Ball Sprawls (sprawl on ball, ball clean, wall ball 14#) 3-3-5
31 = Rowing (Cals) 11-9-11
13 = Box Jump Sprawls 20" box 5-4-4
59 = Sumo DL High pull with sand bag or KB 14-20-25
total = 192
UGH! Sifu Dan. I apologize for my horrible Ball Sprawls (Crazy Talk!) and my attempt at the sandbag high pull before switching to KB.
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