CrossFit Fireball – CrossFit

Training Intent

– Athletes can partition rounds/reps however they like: ie 2 RFT: 100 Double Unders/50KBS/25 Burpees or complete it was written.

Warm-up

Warm-up (No Measure)

With a partner:

400m medball run

-10 Medball tosses moving laterally

– 20 Partner Wallballs

– 10 medball chest passes

400m medball run

then,

Lax Ball Roll Legs

Skill

3 Rounds of:

1a) Front Rack Reverse Lunges x 6-8 ea.. Rest 30s.

1b) 1-Arm KB Rows x 10-12 ea. Rest 30s.

1c) Side Plank x 20s. ea. Rest 30s.

Metcon

Metcon (Time)

For time:

50 Double Unders

50 KBS (53, 35)

50 Double Unders

50 Burpees

50 Double Unders

50 KBS

50 Double Unders

L3: (45, 25) (30 DU’s)

L2: (35, 25) (60s Attempts)

L1: (35, 25 Russian Swing) (100 Singles)

18:00 Cap