FGB Blurb for the Newbies: FGB involves 5 stations, or exercises, for 3 rounds. A minute is spent at each station before you move onto the next station with a minute rest between rounds. The key here is score keeping. Your score is the total reps completed and total calories burned on the rower. While the workout is only about 17 minutes long, if you go hard enough it should be the toughest 17 minutes ever.
The standard is Three Rounds of:
Wall-ball, 20# ball (14# for ladies), 10 ft target
Sumo deadlift high-pull, 75# (55# for ladies)
Box Jump, 20″ box
Push-press, 75# (55# for ladies)
For class some people did sandbag work instead of rowing and we all subbed wall-ball shots with DB Thrusters.
As I said last time we did this…These are the totals based on the reps listed on everyone’s sheet. You will probably notice most of the scores are different now, but who said doing math after a CF workout was a good idea?
Compare to 20081111.
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Great work as always CFDC!