For Time:
25 Turkish Get ups
10 max hold chin ups
400m Buddy carry or 3 sandbags if you don't have a buddy.
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Location
2104 Harvell Circle
Contact Us at bucrossfit@gmail.com
Bellevue NE 68005
Contact Us at bucrossfit@gmail.com
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DAILY WARM UP
Moving across the floor
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push Press
15 Push Jerks
15 Sit ups
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push ups
15 Pull up
15 Shoulder Press15 Push Press
15 Push Jerks
15 Sit ups
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3 comments:
I knew it was going to be rough today when all I could think about how much longer until the warm up alone doesn't cause me to break a sweat.
16:08-- did not run (neither my guts nor energy was having anything to do with it)
Turkish things- Did 7 reps for each side w/5lbs. Since this was my1st time doing them I ditched the weight to focus on the movement w/out trying to balance the weight. Chin-ups- managed to last to a count of 7 on a couple of them
25:50 16k buddy smudge
Matt 20:43 8k, 1 sandbag
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