SPARTAN PERFORMANCE                               CROSSFIT SUFFOLK


"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (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. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.




 The Lost Art Of Movement Capacity    "Look at any athlete: The ones who typically do the best in most sporting events are those who possess the best movement capacity. That means they can adapt to a rapidly changing environment with fluid transitions throughout all planes of motion."Michael Ranfone for TNation.com   


Telomere Length  from Conditioning Research.com







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