Interval Training in Scottsdale

Get a kick-ass workout at CrossFit Scottsdale with the infamous interval style workout “Fight Gone Bad”.

Warm Up
Line Drills:
high knees/butt kicks/leg raise/leg swing/toe touch

Strength
Press 3,3,3

Workout of the Day
“Fight Gone Bad”
Wall-ball: 20 #/14 #, 10ft /9 ft target. (Reps)
Sumo deadlift high-pull: 75 # / 55 # (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 # / 55 # (Reps)
Row: calories (Calories)

Fight Gone Bad is completed by moving from each of five stations after a minute of work. This is a five-minute round from which a one-minute break is allowed before repeating. On the call of “rotate” switch to next movement. Clock does not stop between exercises. Rotate quickly or you lose time! Score your reps for each station. 1 rep = 1 point. For rowing 1 Cal = 1 point. Add total.