WORKOUT OF THE DAY

WORKOUT OF THE DAY 11.21.18

Failure is simply the opportunity to begin again, this time more intelligently.
— Henry Ford

 Little Ryan Garihan always very optimistic and friendly.  Ryan though physical hard to miss, he has a personality to match.

Little Ryan Garihan always very optimistic and friendly. Ryan though physical hard to miss, he has a personality to match.


SKYLINE CROSSFIT NEWS


WORKOUT OF THE DAY

Warmup:

Long Dynamic Warm up

500m Segmented Row Progression

Skill:

Box Jump Progression

Push Press

Sumo Deadlift

WOD:

"Fight Gone Bad!"

Three rounds of:

Wall-ball (20/14) 10 ft target (Reps)

Sumo deadlift high-pull (75/55) (Reps)

Box Jump, 20" box (Reps)

Push-press (75/55) (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. One pointis given for each rep, except on therower where each calorie is one point.

Intermediate:

Three rounds of:

Wall-ball (14/10) 10 ft target (Reps)

Sumo deadlift high-pull (65/45) (Reps)

Box Jump, 20" box (Reps)

Push-press (65/45) (Reps)

Row (Calories)

Fitter Faster:

Three rounds of:

Wall-ball (10/6) 10 ft target (Reps)

Sumo deadlift high-pull (55/35) (Reps)

Box Jump, (12/8) box (Reps)

Push-press (55/35) (Reps)

Row (Calories)