Fight Gone Bad

Oct 17, 2019 | WOD

CrossFit ATR – CrossFit

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Warm-up

50ft Perfect Lunge w/ Rotation

50/50ft Banded Lateral Steps

10 Cossack Squats

10 GHD Hip Ext (3 sec hold @ ext)

10 Wipers

3 Sided Plank (:45 per side)

20 Cobras (2.5lbs)

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

Mobility

Foam Roll Session (2 minutes each)

Quads + Lats + T-Spine

1:00 Couch Stretch (per side)

2:00 PVC Lat Stretch