CrossFit Fireball – CrossFit

 

Training Intent

– 1 Mile Farmer Carry is a great GPP workout. People can split work however needed. Challenge everyone to go as heavy as possible and hang onto KBs until they are about to drop them. These need to be heavy.

Warm-up

Warm-up (No Measure)

With a partner:

400m medball run

-10 Medball tosses moving laterally

– 30 Partner Wallballs

– 10 medball chest passes

400m medball run

then,

Lax Ball Roll

Skill

EMOM 12:

ODD Minutes: Handstand Practice or Hold or Walking x 30s

EVEN Minutes: 6 ea. DB Reverse Lunges Lunges

Metcon

Metcon (Time)

“Old MacDonald”

For time with a partner:

1 Mile Farmer Carry (70, 53)

30:00 Cap

Rx+(88, 70)