CrossFit Fireball – CrossFit

Warm-up

2 sets with empty barbell

8 Deadlifts

8 Strict Press

8 Bent over rows

10 Strict Pull Ups

20 Jumpinng Jacks

Rest 30 seconds between sets

Mobility

2-3 sets of Wall Squats

Skill

P.O.P Sumo Deadlift High Pull and Push Jerk

Metcon

Metcon (Time)

21-18-15-12-9-6-3

Sumo deadlift high-pull (95/65)

Push Jerk

Post Work Out

50-100 Banded pull downs

50-100 Banded pull apart

https://m.youtube.com/watch?v=oXZPSv4hDec

https://m.youtube.com/watch?v=LIxqlk-bQSA