CrossFit Fireball – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

High Knees

Butt Kicks

Soliders Kicks

Walking Lunge w/ Twist

Carioa

Jumping Jack Shuffle

Broad Jumps

Back Pedal

Mobility

Pigeon Pose 1 min each leg

Weightlifting

Back Squat Cluster (1.1.1)

Start at 50% of 1 RM then ad 10% each set

Warm up with sets of 3 then once you hit 50% then compete 1 rep, re-rack the weight, rest 10s then 1 rep, re-rack the weight rest 10s then 1 rep. Then rest 2-3:00 mins

Goal is to get above 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

5 Power Cleans 95/65

7 Thrusters 96/65

9 KBS 53/35

Post Work Out

30-50 Sit Ups