Wednesday, May 30, 2012

Today is a great offseason quick blast workout. I have not programmed any specific lifting because I am still giving your mind and body some time off after the season. The goal of today’s workout is to go and have some fun doing it. This is a CrossFit Greensboro bench mark and is a great test of your capacity to keep moving. I have to admit that I have never beaten my wife at this workout, her personal record is a single second faster that mine!

Complete as quickly as possible
20 KB Swings…2 Burpees
18 KB Swings…4 Burpees
16 KB Swings…6 Burpees
14 KB Swings…8 Burpees
12 KB Swings…10 Burpees
10 KB Swings…12 Burpees
8 KB Swings…14 Burpees
6 KB Swings…16 Burpees
4 KB Swings…18 Burpees
2 KB Swings…20 Burpees

These are two simple movements and there is no reason to stop moving…except for the fact that you might not be able to breathe. The weight that is expected is 16kg KB for women and 24kg KB for men. If you post your times, I’ll let you know what mine was!

Cool Down:
Complete 3 x 60 second plank hold. Then stretch your shoulders, upper back, lower back, hip flexors, hamstrings, calves and achilles.


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