CrossFit Fireball – CrossFit

Warm-up

2 Rounds

High Knees

Butt Kicks

Solider Kicks

Walking lung w/twist

Jumping jack shuffle

Broad Jumps

Back peddles

Mobility

Squat Mobilty

Pigion pose 1 minute each leg

Wall squats 2 x 5 @3311

(3 seconds down, 3 seconds @ botton, 1 second rise, 1 second @ top)

Strength

Back Squat (1-1-1-1-2)

Add weight each set. Rest 2 minutes between lifts.

** SHOULD ALL BE SETS OF 1**

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 minutes

5 hang squat cleans 115/75

5 shoulders 2 overhead

Rest 3 minutes

AMRAP 5 minutes

10 hang power cleans 115/75

10 KBS 53/35

Post Work Out

30-50 sit ups

*add med ball for more of a challenge