CrossFit Fireball – CrossFit

Warm-up

Warm-up (No Measure)

With a partner

400m run w/med ball

10 Medball tosses moving laterally

20 Partner Wallballs

10 Medball passes

400m Medball Run

Mobility

5 minutes static stretching

Skill

5 Rounds

50 Yard Shuttle Sprints

Rest 1:1

Metcon

Metcon (Time)

4 Rounds

50 Double Unders

25 Air Squats

12 Burpees

L2 30 DU Attempts

L1 50 Singles Unders

*Scale burpee volume if needed