Complete as Many Rounds as Possible in 20 min of:
10 reps of Ball Slams
15 reps of Kettlebell swings 1.5/1.0 pood
20 reps of Hand Release Push ups
Run 200 meters
Post your number of rounds to comments:
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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:
6 rds 10 BS, 5 KB rx'd
100m shy of 4 rounds. Dang timer went off when I was as far away as possible. Still feel like a walrus doing HFPUs. I'm really ready for my lungs to catch up with the overall progress I feel I've made. My lungs seem to throw in the towel much quicker and more often than the muscles being used.
4 rds, 10 slams, 10 kb
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