CrossFit Fireball – Fireball Legends

Warm-up

Warm-up (No Measure)

General Warm-up

5:00

+

Power Clean Drills:

Front Squat x5

Dip-Shrug x5

Muscle Clean (from hip) x5

Hang Power Clean x5

Power Clean x5

Then,

10 Back Squat w. bar

10 Goodmornings

10 Box Jump Overs

+

Glute Activation

Strength

KB DAY

Squats 3×10

RDL 3×10

Lunges 8 each leg

Metcon

Metcon (AMRAP – Reps)

AMRAP 5:

10 Air Squats

10 Push-ups

10 Ring Rows

Rest 3:00

AMRAP 5:

10 Air Squats

10 Push-ups

10 Ring Rows