Cross Fir LoDo – Denver Colorado
“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.
CORE Series Training
Warm Up: Tabata Burpees Skill: Toes to Bar and Push Press WOD: Like FGB! 3 ROunds for Reps of: 1 Min Wall balls 1 Min Box Jumps 1 Min Toes to Bar 1 min Push Press
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