Saturday, October 3, 2015-Workout

Warm-up

400m run

2 rounds:

5 pull-ups

10 push-ups

15 squats

Deep Squat Stretch

Skills

AMRAP in 2 minutes of sit-ups

Conditioning

For reps Crossfit's "Fight Gone Bad”

In this workout you spend one minute at each of five stations, resulting in 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.

The stations are:

1. Wall-ball, 10 ft target (20/14)
2. Sumo deadlift high-pull (75/55)
3. Box jump (24″, 20″)
4. Push-press (75/55)
5. Row (Calories)