Monday May 6, 2013

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