CrossFit Fireball – Fireball Legends

Warm-up

W. an empty barbell, 3 sets

10 deadlifts

10 back squats

10 Goodmornings

10 reverse lunges in place

*rest as needed

then,

Glute Activation

Metcon

Metcon (Time)

50 Step-ups

50 Ring rows

50 Kettlebell swings,

Walking Lunge, 50 steps

50 Sit-ups

50 Push press,

50 Wall ball

50 push-ups

50 Single unders