Fight Gone Bad Friday!

Upcoming

Saturday – Open Gym

Saturday, September 22nd – CFCP 5th Birthday Party! at Lake Travis

Saturday, September 22nd CrossFit Kids Open Gym

Saturday, September 29-30

MAD Athlete Camp

Saturday, September 29th – Combat Conditioning Open Gym

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.
Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Skill
Handstand holds
4 min total

35 Pullups for quality – any style – work technique

Wod
Fight Gone Bad

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points for your score

Mobi
Roll quads with barbell
Calf rolls bb
Press ups/knees to chest
Calf stretch

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