CrossFit Fireball – CrossFit

Warm-up

Warm-up (No Measure)

Abmat Pizza Game (3 Burpee Pently for drop)

Then

20 Air Squats

20 Sit Up

20 Lunges

20 Supermans

Mobility

Lacrosse Ball Work (spend 5 min rolling out)

Skill

1a) KB Split Squat 3×10

Rest 60s

1b) Single Leg RDL 3×10

Rest 60s

1c) Farmer Carry 3×100

Rest 60s

Metcon

Metcon (AMRAP – Reps)

20 EMOM

Min 1 – 30s Row For Cal

Min 2 – 30s Max Burpees

Min 3 – 30s Max Double Unders

score is total reps for all 20 mins

Post Work Out

5 Min of static stretching