CrossFit Fireball – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds w/ Empty Barbell

8 Hang Muscle Cleans

8 Shoulder Press

8 Bent over Rows

8 Jerks

5 Banded Pull Aparts

Rest 60s between rounds

Mobility

2 x 8 Wall Slides

Arms bent at 90 degrees

Weightlifting

Split Jerk (Work up to a heavy 1)

Barbell Row (3 x 8)

Rest 60s between sets

Metcon

Metcon (Time)

5 Rounds

15 Box Jumps 24/20

12 Shoulder 2 Overhead 115/75

9 T2B

Rest 1 Minute between rounds

Post Work Out

50-100 Banded Pull downs

50-100 Banded Pull aparts