At Cross Fit Ignite Sydney, we are a team of personal trainers providing fitness, nutrition and weight loss programs. We specialise in CrossFit and train our clients in our spacious gym in Surry Hills.
Warm Up:
Run 600m
1min Dan’s Shoulder Stretch
2 Rounds
10 Plyo Box Jumps
10 Ring Dips
10 Russian KB Swings
Fight Gone Furious
2 rounds of
2min Wallball (9kg 10″/6kg 9″)
30 seconds rest
2mins sdhp (35/25kg)
30 seconds rest
2mins Box jumps (24″/20″)
30 seconds rest
2mins Push press (35/25kg)
30 seconds rest
2mins Row (calories)
30 seconds rest
Stretches to finish
Warm Up
- 400m run/400m row
- 30s Shoulder dislocates
- 1min Thoracic foam roller
- 30s e/s Deep lunge mobility
“Fight Gone Bad”
A great benchmark for muscular endurance workouts. Add all reps from every station together to get your FGB total.
3 rounds:
- 1min wallball (9/6K)
- 1min SDHP (30/20K)
- 1min box jumps (M/S)
- 1min push press (30/20K)
- 1min row calories
- 1min rest
Stretches to finish
Graham Holmberg (pictured-winner of the 2010 CrossFit Games) scored 405 reps. What’s your score? Post total reps to comments.
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