CrossFit Fireball – CrossFit

Training Intent

– One person works at a time. Split work however desired. This workout is for quality today not for sure.

Warm-up

Warm-up (No Measure)

Row 500m

+

Dynamic Circle Warm-up

Or a fun Game

that incorporates some movement

+

Worlds Greatest Stretch

Skill

Accumulate:

L Sit: 1:00

HS Hold: 1:00

Pistols: 20-50 Reps total

Metcon

Metcon (No Measure)

Teams of 3:

10:00 Max Cals Assault Bike or Max 200m Runs or Max Cals Row

10:00 Farmer Carries (70, 53)

Extra Credit

Plank OFF: Who can hold the longest elbow plank?