5.20.17 Workout of the Day

Alexa, 530 PM CrossFit

CrossFit and ICT

1. Conditioning "Fight Gone Bad" 3 Rounds: 1:00 at each station: Wallballs (20/14#) Sumo Deadlift High Pull (75/55) Box Jumps (20") Push Press (75/55#) Row for Calories

Rest 1 minute

2.Conditioing Partner: Sprint Work: 6 min AMRAP 100 m shuttle sprint or 150 m row sprints

Fight Gone Bad, a CrossFit benchmark workout, was designed to simulate the demands of an organized MMA fight. Five minutes on, 1 minute off, for 5 rounds. We talk all the time about our three different tracks: Open, Performance, and Fitness. This workout was designed to prepare athletes for martial arts (performance), but is well known by the CrossFit community for its ability to deliver results no matter what your goal.