Tomorrow we will be doing Fight Gone Bad. This is a great workout that will show what you are really made of!
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 3 rounds of :
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20" box (Reps)
- Push-press: 75 pounds (Reps)
- Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Copy the link below to your browser if you want to watch a video explanation:http://media.crossfit.com/cf-video/CrossFit_FGBSCDemoExplanation.mov
If you want in post a comment and leave your info, we will send the invite. All levels welcome, the more people the better.
1 comment:
Goal is 300+ reps. Starting on wall ball:
Wall ball: 20-25 reps
SDHP: 20
Box jumps: 20
Push Press: 20-25 reps
Row: 15 calories
Dammit...now I have to go to the bathroom. Stoopid nervous shits.
Post a Comment