Want a sure way to kick that Saturday morning hangover in the teeth? Instead of sitting at home whining about how you feel awful, sweat it out with us at the Zone!
Buy in – 3 rounds of 15 seconds each: Jumping Jacks, Air Squats, Mountain Climbers, Situps
WOD – “Fight Gone Bad”
The workout was originally designed to test MMA fighter BJ Penn, and it has since become a CrossFit Classic. Make sure to stay true to full range of motion on all reps and see if you can make it on the Leaderboard!
3 rounds, for total reps of all exercises, 1 min at each station:
- Wallball (14/20)
- Sumo Deadlift High Pull (55/75)
- Box Jump (20)
- Push Press (55/75)
- Row (Calories)
* Coaches will have athletes start at different stations, or run 2 heats if classes are full.
Zone 4 – 2 rounds, full scaling
Zone 3 – scale bar weights and Wallballs as needed
Zone 2 – 2 rounds, scaled as needed
Zone 1 – scaled as needed
Cash Out – Full body roll out