CrossFit Fireball – CrossFit

Please remember to register for class before you come to class.

Weightlifting

Seated Strict Press (5-5-5)

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

Gymnastics

Pistols (10-10-10)

Practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

5 Strict Handstand Push-Ups

10 Toes to Bar

15 Ring Dips

30 Double-Unders