Another Thursday, another Court Workout. After the warm-up, the class was led through a DB clean progression before the game plan was unveiled.
Complete the following as many times as possible in 15 minutes.
1 DB Squat Clean
2 DB Lunges (1 per side; hold the DBs as you would in a front squat)
3 DB Push Presses
B. Shuttle Run!
Run to Half Court –> Back to Start –> Run Full Court –> Back to Start –> Run Half Court –> Back to Start
You complete the circuit in A five times before hitting the B, the shuttle run. A + B counts as A SINGLE round.
Be sure to post loads to comments.
Seeing as the workout was 15 minutes long, that left enough time to do one more workout…
Workout II: Crossfit Baseball!
CFDC is on a sports kick! First it was dodge ball, now it’s baseball. The class was broken into teams of men versus women. The bases were as follows:
1st Base: 5 Wall Ball Shots (12#w/20#m)
2nd Base: 5 Burpees
3rd Base: KB Sumo Deadlift High-Pulls (16kg w/24kg m)
Only one person per team went, but as soon as the person hit the burpees the next person was set loose. This was done for 9 innings (ie – minutes). A team scored a point as each person finished the circuit.
Despite there being less women than men in class, somehow we ended up with a tied game.
Strong work as always CFDC. Be ready for Sunday’s class!