For Time:
Run 400m
50 Push ups
40 Squats
30 SDHP 65lbs
20 Kettle Bell Swings 24k/16k
10 Walking Lunges 45lbs
20 Kettle Bell Swings 24k/16k
30 SDHP 65lbs
40 Squats
50 Push ups
Run 400m
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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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2 comments:
It was either 21:55 or 22:55.. I can't remember if I rounded the time up to 22 in my head or not. Modified beyond recognition--rowed 400m, knee push-ups, 30lbs hanging SDHP, green KB, & I didn't see that weight was required for the walking lunges until just now...lovely.
18:35
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