CrossFit Fireball – Fireball Legends

Warm-up

Warm-up (No Measure)

2 Sets:

10 Air Squats

– 10 Shoulder Press

– 10 Bent-over Rows

– 10 Band Pull-aparts

– 10 Push Press

Rest 30-60s between sets

then,

Lax Ball x 60s ea

– Pecs

– Scapula

Strength

Bench Press (Work up to 1 Rep Max )

Metcon

Metcon (Time)

“Angie-ish”

For time:

100 Air Squats

75 Sit-ups

50 Push-ups

50 Ring Rows