Fight Gone Bad

Hammonasset CrossFit – CrossFit

Warm-up

:30 Seconds

Plate Hops

Quad Stretch

Knuckle Drags

Plate Push Presses

Active Samson

Active Spidermans

Plate High Pulls

Push-up to Down Dog

Air Squats

Plate Ground to Overhead

Side Lunges

Plate Counterbalance Squats (Press Away From Body During Squat)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Box Supported Ankle Stretch: 1 Minute

Child’s Pose on Box: 1 Minute

Movement Prep

Wall Balls

20 Seconds Bottom Position Hold (With Ball)

5 Push Press

5 Thrusters

5 Wall Balls

Box Jumps

5 Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Box Jumps (Short)

3 Box Jumps (Medium)

3 Box Jumps (High)

Row

40 Seconds Slow Row (Focus on Hands Before Knees)

Sumo Deadlift High Pull

3 Sumo Deadlifts

3 Sumo Deadlift + Shrug

3 Sumo Deadlift High Pulls (Slow)

3 Sumo Deadlift High Pulls (Fast)

Push Press

5 Strict Press

5 Second Dip Hold

5 Push Press

Rehearsal

5 Wallballs

5 Sumo Deadlift High Pulls

5 Box Jumps

5 Push Press

5 Calorie Row

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
Women’s Rx:

Wall Ball 14#

Barbell 55#

Box 20″

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