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MMA CrossFit Workouts #1
“Fight Gone Bad!”
Three rounds of: Wall-ball, 20 pound ball10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (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 rower where each calorie is one point. Add your points and post them to comments.
Check out the CFF Wood Plyo Box @ Amazon.com
warmup as needed with hip mobility drills
Count reps and calories for total score
Wall ball sit-ups
Airdyne bike 1 min @ 80%
Burpees kettlebell swings (55/35)
Australian pull ups rest 1 minute at end of set
Death by burpees 1 burpee first minute 2 burpee second minute 3 burpee third minute continue on until you can no longer do the amount of burpees in that minute. Score is final round completed plus any reps in round not completed. example Score: 12 + 8 = 12 rounds plus 8 reps
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