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Fight gone horrible


Fight gone horrible

Midcoast CrossFit – Endurance

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Arrival warm up (800) (No Measure)

(10 min)

800m run/ 1000 m row

Foam roll/PVC roll

Shoulder smash

Mobility/dynamic 1 (No Measure)


Shoulder smash

Scorpion stretch

Couch stretch

Lunge complex

Walk out prayer squats


Inch worms

Plank walk

Lateral plank walk

Low lateral shuffles

High knees

Butt kicks

Metcon (AMRAP – Reps)

“Fight Gone Wrong!”

Three rounds of:

Wallballs (20/14)

Kettle bell swings (53/35)

Box Jump, 20″ box

Air squats

Airdyne (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 airdyne where each calorie is 1 point.

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