CrossFit Fireball – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength

Seated Strict Press (5 x 5 x 5 x 5)

Sit on a bench/box without back support and press the barbell from shoulder to overhead

Metcon

Metcon (AMRAP – Rounds and Reps)

Against a 7-minute running clock, complete:

500 Meter Row then….



As many rounds and reps as possible of:

5 Single Arm Press each arm (55/35 lbs)

10 Box Jump-Overs
You can use DB or KB on this.