@Crossfit
Warmup: 400 run; 3x5 Pull Ups 5 Press Ups; 5 Sit Ups 5 Squats
Then:
Fight gone bad style. 3 Rounds of:
- 1 min Sit Ups
- 1 min Ball Slam (10kg)
- 1 min Rowing
- 1 min Wall Ball (5kg – bigger ball – back still not having it)
- 1 min Press Ups
- 1 min rest
Count: 98, 84, 77
Then:
Muscle Up progression work
@Crossfit
Warmup: 500m row; lunges + reverse lunges, stripper stretch
“Fright Gone Bad”:
(started staggered on exercises)
- 1 minute Pull Ups
- 1 minute DB Thrusters
- 1 minute Rowing
- 1 minute Ball Slams
- 1 minute Box Jumps
- 1 minute rest
Count: 80 / 59 / 61
@Crossfit
Warmup: 400m run; lunge walk; reverse lung walk; scorpion broadjump burpees; bear crawl; inch worm; 10 hallow rocks; dead bugs
Then:
3 Rounds of:
- 1 minute DB Push Press (10kg) - should of been wall ball
- 1 minute Box Jumps
- 1 minute Press Ups
- 1 minute Knees To Elbow
- 1 minute DB Split Snatch (10kg)
- 1 minute rest
Count: 83, 68, 66
After:
Play around with new Farmers Walk handles: 2x50kg 2x20m
@Crossfit (Morning)
Charity Event for the Help for Heros
Warmup:
- 400m light run
- practice various moves
Then:
”Fight Gone Bad” workout… 3 rounds of:
- 1 minute wall ball (7.5kg black)
- 1 minute hang snatch (20kg)
- 1 minute box jumps (20”)
- 1 minute push press (30kg)
- 1 minute row (calories)
- 1 minute rest
Count (total reps per round): 83, 63, 64 = 210
