CrossFit Boro – CrossFit

The Cross-body Step-overs are back in business! We’re gonna spend a few minutes strengthening our glutes to make us better athletes and better-looking people 😉

Our workout is a CrossFit classic. “Fight Gone Bad” was written to simulate the metabolic demands of an MMA fight (five minute rounds followed by a minute of rest). After testing the workout, it was described as a “fight gone bad”, and so, got its name. Put up your dukes!

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A: Metcon (Weight)

Every 20 seconds for 4 minutes:

4 DB Lateral Cross-body Step-Overs (50/35# @ 20″)

B: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
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 rower where each calorie is one point.


side deltoid smash

suprapatella smash

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