Complete as many rounds as possible in 30 minutes of:
3 Pull ups
6 Dumb bell Thrusters 35/20lbs
12 Kettle bell swings 24/16k
Post number of rounds to comments:
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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:
Made it 15 rounds in 17:30 before calling it quits. I didn't even try to push past the razor like pain shooting up my outer-quad on my left leg. 10lb DBs and yellow KB (probably could've mixed some green into the mix)
20 rds, 3+6+9 Rx’d
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