Drove from the coast to Ramona (mountains) on fumes, not wanting to miss CrossPit class. Missed warm up and stretch. Got there just in time for the workout:
Warm up: 600m run, shadow box, stretch
Ball Complex
Stand with ball in hands
Slam ball
Squat down to ball and grip top of ball
Thrust legs back into a sprawl
Push up
Keeping hands on ball, sit out with right leg, sit out with left leg
Resume sprawl position
Shuffle 180 degrees to other side of ball
knees to chest
clean ball
Workout: 10 rounds:
1 min. Ball Complex
1 min. heavy bag work ( hard, fast straight punches)
[20 min. total]
Big Dawgs-10 reps per round/ 20 lb. ball
Pack- 7 reps per round
Puppies - 5 reps per round/ light weight ball
Skill work: hooks, mount escape
I managed 5 ball complexes per round most rounds, 12# ball, no rest.
My partner was Kelly, it was her first time. I know her from Starbucks, she's a cool Barista there. :) Jason is converting all the partners there to CrossFit/CrossPit. Another one bites the dust.
Ran out of gas in the parking lot of the gas station about .5 mi from Brand X. LOL. Had to get the gas station guys to help me push the car 15 feet to the pump.
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