CrossFit Fireball – CrossFit

Training Intent

– Metcon: People may be pretty sore from heavy back squats yesterday so it’s a good day to take it easy.

Warm-up

Warm-up (No Measure)

Abmat Pizza Game (2 burpee penalty for drops)

+

20 Air Squats

20 Sit-ups

20 Walking Lunges

20 Supermans

+

Lax Roll Legs

Skill

5:00 to practice 1 Gymnastics Skill

Then,

EMOM 10:

ODD: 1 Gymnastics Skill x 5-10 reps

EVEN: 30-40s of Double Practice or 40 Double Unders

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

300m run

20 Walking Lunges (BW)

10 KBS (53, 35)

L2: (45, 25)

L1: (35, 25 Russian Swing)