11-16-18 Fight Gone Bad


11-16-18 Fight Gone Bad

CrossFit Grail – CrossFit


Warm-up (No Measure)

500m Row…

60 Seconds Each:

Quad Stretch

Knee to Chest

Leg Swings

Active Spiderman

Push-up to Down Dog

Squat Hold + Toe Touch

Warm-up (No Measure)

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Strict Press

5 Pausing Push Press

5 Sumo Deadlifts

5 Sumo Deadlift High Pulls

Wall Balls Movement Prep:

5 Front Squats

5 Push Press

5 Wallballs

Box Jump Movement Prep:

5 Step-ups, ea leg

5 Box Jumps (soft landing)


Metcon (No Measure)

Workout Rehearsal:

1 Round, 0:20 Sec Each:

Wall balls

Sumo Deadlift High Pull

Box Jumps

Push Press

Cal Row

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