Name: Playbook - Rebecca Wales - Fight Gone Bad - BECCA’S version
Uploaded: 2023-01-26T20:47:44.676Z
Duration: 17 min
Description: Fight Gone Bad - BECCA’S version

My favorite CrossFit WOD… modified to include my favorite moves 😝

Complete each move for 1 minute, counting your reps as you go. The clock doesn’t stop.. you go from one move to the next without a break. Total up your total reps (from all 5 moves) at the end of the first round. Rest for one minute and start at the top for round 2.. again, count your reps and try to beat your score from round 1. 
As if that isn’t enough.. rest for 1 minute before you go again for a third round. Once again, trying to match or beat your scores from the previous 2 rounds. 
I changed a few of the moves from the original WOD to make it my own… still brutal and still a great workout. Modify the moves if you need to but make sure you do the same modified move each round for an accurate score.
You’re in a competition with yourself here… push yourself and enjoy the ride!
Have fun and good luck!

3 rounds 
1 min: Slam Balls
1 min: DB Thrusters
1 min: Push Ups
1 min: Sit Ups
1 min: Burpees
1 min: Rest

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Sit up

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Fight Gone Bad - BECCA’S version

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