CrossPit 2/16/2009
Posted: 18 February 2009 02:50 PM   [ Ignore ]
Top Dawg
Total Posts:  1605
Joined  2004-08-19

Warm up: jump rope

Striking Skill Work: defending the thigh kick with a leg absorption and R straight.

Grappling Skill Work: side mount to side mount escape; side mount to dogfight escape

WOD : 3 rds.
      db thruster hypoxic ladder 1=>5
      30 seconds ME straight punches on heavy bag
      30 seconds rest

Game: Player starts on back. The goal is to escape and get back to feet. Partner starts in side mount or full mount and holds player down while looking for submissions.



CrossFit Brand X Poway

‹‹ CrossPit 2/9/2009      CrossPit 3/9/2009 ››