December 9, 2013 Sam Mugavero

12/12/2013

THURSDAY WORKOUT

Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching   followed by 10 Pushups, 10 Squats, and 20 Squat Thrusts.

EQUIPMENT NEEDED:  Jump Rope

5 Rounds, each 3 minutes.

In 3 minutes, complete as many rounds of the following as possible.

7 Pushups

14 Squats

21 Double Unders  (or 35 single skips…BUT, try the Doubles!)

***Rest 1 minute between each 3-minute rounds***

Record your rounds.

 

Another Smugs Fitness T-Shirt sighting! This one comes to us from Cubed CrossFit in Guatemala! Check out Head Coaches, Cristian Rossal (left) and Jose Echevarria (right). I had the pleasure of meeting and working out with Jose while he was visiting Atlanta last weekend. Jose is defnitely Strong, Fast, and Built to Last!

If you are ever in Guatemala, check out his gyms: Cubed Crossfit  and  Crossfit 502