Thursday- May 10th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Push-ups x 10

*Light KB Swings x 15

*3 Touches

A. “Fight Gone Bad”

3 Rounds:

1:00 at each station:

1- Wallballs (20/14#)

2- Sumo Deadlift (75/55#)

3- Box Jumps (20″)

4- Push Press (75/55)

5- Row for Calories

6- Rest

Fight Gone Bad, a CrossFit benchmark workout, was designed to simulate the demands of an organized MMA fight. Five minutes on, 1 minute off, for 5 rounds. This workout was designed to prepare athletes for martial arts, but is well known by the CrossFit community for its ability to deliver results no matter what your goal.

B. Buy-out

KB Get-up Sit-ups x 40

C. Group Mobility/Stretching/Socializing

Shoulders/Hips

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