Fight Gone Bad

26.2 CrossFit – CrossFit

“Be quick, but don’t hurry” – John Wooden

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

SKILL

Warm-up (No Measure)

row

Coach patience on hip xtention

SDHP

Coach smooth transition trough the middle (specifically on the way down

Box jump

Cycle and breath

wall ball

build momentum through the squat

push press

High chest

Find a rhythm and rep scheme now that you can apply to the workout.

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

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