Jog 400m

Roll

Quad roll 1 minute / side
Adductor roll 1 minute / side
Low back lacrosse ball 2 minutes
Glute roll 1 minute / side
Dynamic

3 Rounds:
Lateral plate hops x 20 (each side counts as 1)
10 Lateral leaps (1 foot to 1 foot) 5 each direction.
5 Broad jumps

Fight Gone Bad-ish

3 Rounds, 1 minute at each station, rest 1 minute after each round:
Dumbbell thruster (35/25 each hand)
Kettlebell swing (44/26)
Box Jump step downs (24/20)
Bench press (135/95)
Row cals
Source: Workout Of The Day


 
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Join the Fitness Community at CrossFit FSI here in Scottsdale!
 
It doesn't matter your skill level or athletic history, we can bring you in, meet you where you are and help you attain the goals you've set for yourself. CrossFit FSI is located inside HardWodder One near the Scottsdale Airpark in North Scottsdale
 
For More Information Contact:
 
Carson Kemp
 
P | 480.544.1400
E | info@crossfitfsi.com
 
W | crossfitfsi.com
 

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