CrossFit Fireball – CrossFit

Training Intent

– Metcon: Slow paced metcon today. People should look to stay consistent maintain their splits.

Warm-up

Warm-up (No Measure)

Rowling

then,

Alternating Tabata: Hollow Rocks + Arch Holds

Skill

Skill Training

EMOM 12:

ODD Mins: 30s of Work

EVEN Mins: 30s of Work

*Pick two skills you’re not good at and spend 6:00 on each EMOM style. Keep sets small to reinforce good movement patterns

Metcon

Metcon (Time)

Row 1k x 3 sets.

Rest 1:1

*Each should be 80-85% of Max Effort.

*Score = fastest 1k Row

Extra Credit

Farmer Carry x 200 meters, AHAP