Complete as Many Rounds as Possible in 15 minutes of:
25 Pull ups
Run 5 Shuttles, 125m
50 Overhead Squats 45/35lbs
25 Kettle bells swings 24/16k
Post number or rounds completed 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:
1 rd. + 25 jumping pull ups, + 5 + 40 OhSquats @ 35#. Used 16K for KB swings.
That workout was... odd.It wasn't awful, but my shoulders felt like they were on flipping fire during the OhSquat & of course my pull ups were pathetic. I'm pretty sure I'm never ever going to do a real pull up. I'm stuck in a jumping pull up hell.
2rds +25+4+16OHS
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