Fight Gone Bad

26.2 CrossFit – CrossFit

**“No mud, no lotus”**

The mud produces a beautiful blossom, known as the lotus. Some of the most beautiful things in life come from the most adverse conditions.

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

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

Extra Credit

Shoulder Press (3 sets of 5 2 minutes rest )

Go light enough that you can keep perfect form throughout all 3 sets 75% +/- This is mechanical adaptation not physical get your form right!