3/24/2010

''Breaking In The Targets'' (03.25.7010)

Warm-up Drills (03.25.7010)
Row 1000m
3 Rounds of
9 x Push-ups
12 x Air Squat
15 x Abmat Sit-ups

''Breaking In The Targets'' (03.25.7010)
Run 800m
21 x Pull-ups
21 x Wallball (20/14lbs)
18 x Pull-ups
18 x Wallball (20/14lbs)
15 x Pull-ups
15 x Wallball (20/14lbs)
12 x Pull-ups
12 x Wallball (20/14lbs)
9 x Pull-ups
9 x Wallball (20/14lbs)
6 x Pull-ups
6 x Wallball (20/14lbs)
3 x Pull-ups
3 x Wallball (20/14lbs)
Run 800m

Post times to comments.

Skill Development (03.25.7010)
4 Rounds at your own pace of
8 x Turkish Get-ups (24/16kg)
10 x KB Cross-chops (24/16kg) L
10 x KB Cross-chops (24/16kg) R
12 x KB Swings (24/16kg)

Notes: Alternate sides each rep for the Turkish Get-ups. Demo videos are linked below for those that are new to these movements.

KB Cross-Chop Demo Video
Turkish Get-up Demo Video

CrossFit Endurance Rest Day (03.25.7010)

13 comments:

Anonymous said...

21:10

21 pull ups no band, balance of rounds with blue band.

Brian

Big Ben said...

30:?? rx'd

Anonymous said...

"Breaking In The Targets"

17:03 Rx'd

-Troy

Anonymous said...

Breaking in the Targets
22.11rx'd

Dang!

Anonymous said...

Took U.S. Marshal PT exam. Passed, they do not related the actual test scores however, I did complete the run the fastest in the test group and stated the entire group did good on the test.

Will

Anonymous said...

Breaking in the Targets

21:18 rxD

murphy

Anonymous said...

"Breaking In The Targets"
26:48 Blue Bands
Chris

Walter said...

32:58 Rx'd :^)

Andrew said...

18:13 Rxd

lewis.robertdavid@gmail.com said...

23:00 rx'd

-Bert

Anonymous said...

"Breking In The Targets"
21:04 rx'd

Christian

Anonymous said...

"Breaking In The Targets"
21:04 rx'd

Christian

Anonymous said...

21:15 rx'd

Indy


26:29 rx'd (20lbs)

Khan