CrossFit Fireball – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

+

Dynamic Circle Warm Up

Mobility

Worlds Greatest Stretch

https://www.youtube.com/watch?v=Q_aOCP4wtdA

Skill

Spend 5:00m Warming Up

Every 90s for 8 sets

Sets 1,3,5,7

Perform 3 Squat Cleans

Sets 2,4,6,8

Pick a Gymnastic movement 5-10 reps

Metcon

Metcon (Time)

21-15-9

KBS 53/35

Goblet Squats 53/35

SDHP 53/35

Time Cap 12 Mins
Take 5-10 minutes to warm up and get your heart rate up

Post Work Out

5:00 Mins of Static Stretches