5 Rounds for time of:
60ft Sprint from a Burpee
11 Front Squats 60% of 1 rep max
11 Push ups
Rest 1 min
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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:
12:06--Who would've guess I'd thank the massive downpour this morning. In exchange for eliminating the pre-sprint burpee at least an extra 40' was added the distance. I'd much rather sprint in the pouring rain than be stuck inside soaking wet from sweat. Speaking of which, how do some women manage to look good during an intense work out? I always look like I was rode hard and put away wet.
151205meiqing
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