CrossFit One Way – CrossFit
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#
Male: Use 24 inch box
Female weight: wb#14, sdhp#55, bj20″, PP#55
Scaled- scale weights appropriately
Score= Max reps for each exercise. Add all reps after 3 Rounds. Grab pen and paper to keep track. No rest between exercises until all 5 are completed.
Row: 1 calorie= 1 rep
Rx : Handstand Walk (4 sets of 50′ )
50′ is average from one end of the box and then back.
Scld: Handstand hand raises (4×50 reps)
Start with handstand on wall. Then alternate hands by picking one up after the other.
Complete 50 total reps
This is the scaled version of the handstand walk.