For Time:
50 kettlebell swings
5 pull-ups
40 kettlebell swings
10 pull-ups
30 kettlebell swings
15 pull-ups
20 kettlebell swings
20 pull-ups
10 kettlebell swings
25 pull-ups
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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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1 comment:
22:45 Used red KB, which I'm pretty happy about, and single-leg assisted pull-up. I was moving along at a pretty good pace but the last 45 pull-ups killed me. Just for the record, that workout sucked.
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