Fight Gone Bad

Main – CrossFit

Warm-up

Run 200m
15x Kettlebell Swings
1 Length Windmill
1 Length Inchworm

Fight Gone Bad (AMRAP – Reps)

3x
Wall Balls
Sumo Deadlift High-Pull (70/55#)
Box Jumps (24/20″)
Push Press (75/55#)
Row (Calories)

1 Minute at each movement.
1 Minute rest after each round.

Post WOD Mobility

Calf stretch on wall
Calf mash on roller
Roll out back and then place roller on upper back and stretch arms overhead.

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Iron Man


Main – CrossFit

Warm-up

3x
25x Double Unders
20x Back Extensions
15x SDHP
10x Shoulder Tree

Iron Man (Time)

20-19-18-17…1
Push Ups
Sit Ups
Squats

Post WOD Mobility

Quad stretch
Roll out legs
Upward dog
Sampson stretch
Wall clock
shoulder mash with bar

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Iron Man


Main – CrossFit

Warm-up

3x
25x Double Unders
20x Back Extensions
15x SDHP
10x Shoulder Tree

Iron Man (Time)

20-19-18-17…1
Push Ups
Sit Ups
Squats

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9/27/14


Main – CrossFit

Warm-up

3x
Run 200m
10x SDHP
10x Back Extensions
10x Lunges

Metcon (Time)

Row 1000m
100x Double Unders
Row 750m
75x Double Unders
Row 500m
50x Double Unders
Row 250m
25x Double Unders

Post WOD Mobility

runners lunge
calf stretch

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