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    The Kickspit Crossfit

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    dclxix
    The document contains the workout descriptions for "The Kickspit Crossfit". It includes a series of circuits and exercises like pushups, squats, rows, burpees and carries to be completed for time or as many rounds as possible within a set time limit. The workouts target full body strength, cardio and endurance.

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    The Kickspit Crossfit

    Uploaded by

    dclxix
    60 views1 page
    The document contains the workout descriptions for "The Kickspit Crossfit". It includes a series of circuits and exercises like pushups, squats, rows, burpees and carries to be completed for time or as many rounds as possible within a set time limit. The workouts target full body strength, cardio and endurance.

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    do it.

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    The document contains the workout descriptions for "The Kickspit Crossfit". It includes a series of circuits and exercises like pushups, squats, rows, burpees and carries to be completed for time or as many rounds as possible within a set time limit. The workouts target full body strength, cardio and endurance.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    60 views1 page

    The Kickspit Crossfit

    Uploaded by

    dclxix
    The document contains the workout descriptions for "The Kickspit Crossfit". It includes a series of circuits and exercises like pushups, squats, rows, burpees and carries to be completed for time or as many rounds as possible within a set time limit. The workouts target full body strength, cardio and endurance.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
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    The Kickspit Crossfit

    RAT BALLS
    50 push 50 sit 50 squat 500m row 40 push 40 sit 40 squat 1000m row 30 push 30 sit 30 squat 1500m row 20 push 20 sit 20 squat 2000m row 15 dips Farmers carry 100m Bear craw 200m Sprint 400m 20 box jumps 20 sit 20 tai burpees

    SLIT
    AMRAP 15min 10 push 10 4count overhead air press(no weight just press the air with your arms)

    ASS DAN
    AMRAP 20min 95lb SDHP 10 reps 10 push 10 dips 100m bear craw

    DJ DEUCE GROAN
    3 rounds time95lb: 10 thruster 10 back squats 10 curtis ps (do not rack/let go of the weight until full round is complete)

    MRS. POTATO DICK


    *Pool crossfit* 500m swim any stroke warm up For time: 50 push up Swim a lap 45 squat Swim a lap 40 sit Swim a lap 35 4count flutter kicks Swim a lap 30 4 count mountain climbers Swim a lap 25 leg lifts Swim a lap 20 burpees Swim a lap 15 tai burpees Swim a lap 10 diamond pushups Swim a lap 5 8count push ups Swim a lap TIME! Tread water until recovered

    THURDERSEX
    5 rounds for time: 10 thrusters 20 push 20 sit 20 kb swing 5 KB press(each arm)

    DONKEY CRUST
    3 rounds time: 15 burpee pull-ups 15 toes to bar 15 dips 500m row

    GUNT
    For time: 30 push 10 pull(dead hang) 10 dips Run/sprint 400m 20 thrusters 20 burpees 20 toes to bar Bear craw 100m 15 SDHP 25 KB swing 20 8count(spiderman) push KB farmers carry 200m 10 Curtis Ps 50 sit 20 pull 1000m row 15 dips 50 squat

    STICK MEAT
    For time: Run 800m 15 burpees Sprint 400m 15 burpees Run 800 meters 15 burpees Sprint 400 15 burpees

    VIRUSES
    AMRAP 20min 20 pullup

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