Virtuosity Workout
Coach Keith just opened his new box and is offering free classes all week, so I had to stop by for a free ass-kicking. After running through the Burgener warmup with the PVC pipe and some Dumbbell Snatch practice, he set up this Fight Gone Bad-style workout:
- Kettlebell Swings (16kg) x 60 sec (32, 29, 28)
- DB Bench Press (50lb) x 60 sec (32, 16, 15)
- Jumping Pullups x 60 sec (44, 36, 34)
- Burpees x 60 sec (16, 13, 12)
Repeat 3x, resting 60 sec between rounds.
Total score = 311. Man, who woulda thunk that the hardest part would be the bench press? I fell off hard after that first set. Great workout at a great new place - can’t wait to see what Crossfit Virtuosity offers in terms of membership cause it’s just a G train ride away.
