CrossFit

“Fight Gone Bad”

    *In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

  • Wallball Shots (Reps)
  • Sumo Deadlift High-Pull (45/75) (Reps)
  • Box Jumps (Reps)
  • Push Press (45/75) (Reps)
  • Row (Calories)
  • Rest

*The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Basics

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

For Total Rounds and Reps:

    5 Minute Amrap:

  • 5 Pullups
  • 10 Pushups
  • 15 Squats

*Rest 2 Mins

    5 Minute Amrap:

  • 5 Burpees
  • 10 Wall Balls
  • 15 Ab mat Situps

*Rest 2 Mins

    5 Minute Amrap:

  • 5 Dips
  • 10 Lunges
  • 15 Grasshoppers