26 March 2012 – “Fight Gone Bad”

Warm-up

Run 1 Lap

Row 500 meters

30 Mountain Climber Push-ups (15/15)

 

Mobility

Foam Rolling and PVC Mobility Work

 

Fight Gone Bad Explanation and Set-up

The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

 

Photo Courtesy of Jon Reece Thompson and edited by Sally Hoffman.

 

WOD – “Fight Gone Bad”

3 Rounds of:

1 minute  Wall Ball (20#/14#) to 10′ Mark

1 minute SDHP (75#/55#)

1 minute Box Jump (20″/14″)

1 minute Push Press (75#/55#)

1 minute Calorie Row

1 minute REST

 

 

 

Cool Down

Water and Stretch

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