CrossFit Fireball – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
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 (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.