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 (No Measure)

With a partner:

400m medball run

-10 Medball tosses moving laterally

– 30 Partner Wallballs

– 10 medball chest passes

400m medball run


Lax Ball Roll


EMOM 12:

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

EVEN Minutes: 6 ea. DB Reverse Lunges Lunges


Metcon (Time)

“Old MacDonald”

For time with a partner:

1 Mile Farmer Carry (70, 53)

30:00 Cap

Rx+(88, 70)