9/14/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
There isn’t another 3-word-combo that strikes fear into the hearts of CrossFitters, like Fight Gone Bad. If you’ve never done it before, just show up, and get a good workout: there just aren’t easy ways to explain it. For athletes with experience with FGB, try to go for *more* reps each round. Avoid burnout early. Have a plan! Know where you make your money! If you can box-jump (with the old/crappy standard) fast and PP fast, you can really rack up the points, where it is really hard to “WB faster” or “Row harder” in this WOD.

Warm-up

Warm-up (No Measure)

“You go, I go” partner, chipper style warm-up.

IN TEAMS OF 2…

100 Jumping Jacks

50 Air Squats

50 Sit Ups

50 Alternating Lunges

50 Up Downs

1,000m row (switching every 250m)

10 Minute Cap

Workout

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest