Friday
Baseline
Box breathing/ rolling trouble spots/ ROM drills
250m Row or run
15 Push Press (double or 15/15)
200m Run
15 Box Jumps
Strength
5 Rounds
5 Push Press (double or 5/5)
Work Capacity
Crossfit’s Fight Gone Bad
3 Rounds
1 min ME Wall Balls
1 min ME KB Swing*
1 min ME Box Jumps (modify to broad jumps)
1 min ME Push Press (16/12kg, double or 30sec per side)
1 min Max Calorie Row
1 min Rest
*The original Fight Gone Bad has Sumo Deadlift High-pulls… I’m subbing KB swings for those, since they can cause shoulder impingement.