Fight Gone Bad

26.2 CrossFit – CrossFit

**“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” – Confucius**

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Warm-up

Warm-up (No Measure)

## 3 Rounds

30 Seconds Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)

30 Seconds Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)

## 2 Rounds

30 Seconds Lateral Squats [Video](https://www.youtube.com/watch?v=RTlsrgLBxUU)

30 Seconds Single Leg Glute Bridges [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)

*Right Leg in Round 1, Left Leg in Round 2*

## 1 Round

1 Minute Line Hops [Video](https://youtu.be/AG3QNJriozI)

1 Minute Glute Bridge Walkouts [Video](https://youtu.be/gp4VBp8_WSY)

# MOBILITY

## Pigeon Pose: 45 Seconds Each Side

[Video](https://www.youtube.com/watch?v=sFvViEiegKw)

## Dumbbell Ankle Stretch: 30 Seconds Each Side

[Video](https://www.youtube.com/watch?v=Dow1Pz28JwI)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest
Ladies 14# ball, 55# bar, 20″ box

Extra Credit

Warm-up (No Measure)

## Not For Time:

40 Dumbbell Close Grip Floor Presses [Video](http://youtu.be/Lcl6nz7Az-w)

60 Banded Pull Aparts [Video](http://youtu.be/VHRiIjvHJpY)

80 Banded Push Downs [Video](http://youtu.be/TcuF2yVabTY)