Wednesday, February 24th, 2016
CrossFit:
Fight Gone Bad!
3 rounds of: Wall-ball shots, 20-lb. ball, 10-ft. target (reps) Sumo deadlift high pulls, 75 lb. (reps) Box jumps, 20-inch box (reps) Push presses, 75 lb. (reps) Row (calories)
In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break 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 1 point.
Functional Fusion:
10 Minute AMRAP:
5X10 M shuttle run
50 mountain climbers
500 M row
*Rest 2 min.*
10 Minute AMRAP:
100 Jumping Jacks
5X10 M shuttle run
30 sit ups
*Rest 2 min.*
10 Minute AMRAP:
50 KB swings (light)
50 box step ups
5x10 M shuttle run