CrossFIt Windansea – CrossFit

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
women use 14# ball, 55# barbell and everyone at 20in box jumps. Spend 1 minute at each station.

Finisher

Metcon (No Measure)

Posterior chain pump:

3 sets:

30 glute bridge raises

*every 10 reps pause at the top and hold for :15

January 7, 2019

1/7/2019

CrossFIt Windansea – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ […]
January 5, 2019

1/5/2018

Announcements There will be NO 5:30pm or 6:30pm Classes Tomorrow 1/4/2018 Community outing YAAYY! GULLS GAME PLEASE join us for OPEN gym at 2:30 or the […]
January 4, 2019

1/4/2018

Announcements There will be NO 5:30pm or 6:30pm Classes Tomorrow 1/4/2018 Community outing YAAYY! GULLS GAME PLEASE join us for OPEN gym at 2:30 or the […]
January 3, 2019

1/3/2018

Announcements There will be NO 5:30pm or 6:30pm Classes Tomorrow 1/4/2018 Community outing YAAYY! GULLS GAME PLEASE join us for OPEN gym at 2:30 or the […]