Fight Gone Bad

Tuesday, June 24, 2025

Westbound CrossFit

1630

Warm Up

 2 rounds:

10 Wall Balls

10 Box Jumps

10 Cal Bike

10 KB High Pull

10 Empty‑Bar Push Press

Conditioning

RX Conditioning:

 Fight Gone Bad – 

3 rounds of:

 1:00 Wall Ball (20/14)

 1:00 SDHP (75/55)

 1:00 Box Jumps (20”)

 1:00 Push Press (75/55)

 1:00 Row Cals

 1:00 Rest

I scaled this to 10# Wall Ball and 45# Barbell

Round 1 - 70 reps

Round 2 - 60 reps

Round 3 - 61 reps

As we had a large class, I started with the Row.  If felt pretty good about my rep ranges.  I need to work on pulling sumo.  Those were the most taxing movements.  Even with a very light bar, I was not cycling it well.  I did much better with the push presses.

Row - 9-10 calories

WBS - 15-20 reps

SDHP - 10-15 reps

Box Jumps - 8-10 reps

Push Press - 15-20 reps

Cool Down

2 rounds:

10 DB Rows per side

15 Banded Face Pulls 

15 Banded TKEs