CrossFit Fireball – CrossFit

Warm-up

Work On Mobility

Gymnastics

Pull-ups

5 Sets of ME of pull-ups. If you have strict pull-ups, work on kipping pull-ups, if you have kipping pull-ups work on butterfly pull-ups, if you have butterfly pull-ups work on bar muscle ups.

Metcon

1: Metcon (No Measure)

Every 90 seconds, for 12 minutes (8 sets

Two sets of:

5-7 Wide Pronated Grip Pull-Ups

Rest 45-60 seconds

5-7 Pronated Grip Pull-Ups

Rest 45-60 seconds

5-7 Supinated Grip Pull-Ups

Rest 45-60 seconds

5-7 Mountain Climber Pull-Ups

Rest 45-60 seconds

Metcon (Time)

In teams of two, alternate sets to complete four each of:

50 Double-Unders

400 Meter Run