CROSSFIT - Friday, April 14, 2017
A Mini round of FGB:
5 Repetitions/Calories of each movement
"Fight Gone Bad"
For total Reps & Calories
Three rounds of:
1 min- Wall-ball, 20/14
1 min- Sumo deadlift high-pull, 75/55
1 min- Box Jump, 20 box
1 min- Push-press, 75/55
1 min- Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Foundations, Day 9
60 sec jump rope
Clean & Jerk
10 min to build to a heavy Double
Baby "Fight Gone Bad"
Complete 3 rounds, for a total of 15 minutes:
40 sec. Air Squat
40 sec. Push Press
40 sec. Step Up
40 sec. Sumo Dead-Lift High-Pull
40 sec. Jump-n-Jack
(20 second break between each exercise)