"CrossFit is based on functional movements. Those are movements that occur in our everyday lives. While we may not find the need to replicate the movement of a snatch or muscle up in our daily activities, think about how many times a day you have to perform something similar to a squat. Any time you have to pick something up that is below your knees, you need to think about using the form you learned in CrossFit - butt down, head up, back straight, lift with your legs instead of your lower back. Practice what we do in the gym throughout your day - and stay injury free not only during that one hour at the box, but during the rest of your day as well."- Coach George
Back Squat 4 sets 5 reps 76%
4 roundsRun 200m + 15 goblet squats (rest as needed between rounds)
"Fight Gone Bad!"
Three rounds of:
Box Jump 20
1 min at each station. 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.