CrossFit Fireball – CrossFit

Coach’s Warm Up (No Measure)

Coach’s Warm Up

Metcon

1: Metcon (AMRAP – Reps)

Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps

(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18:

Strict Toes to Bar x 5-8 reps

Score is Total Reps (dont lose count!!)

2: Metcon (AMRAP – Rounds)

Every 4 minutes, for 20 minutes (5 sets):

Row 500 Meters

40 Double-Unders

20 Push-Ups

Score is number of rounds completed. If you dont finish the round before time to start over that round doesnt count