CrossFit Fireball – CrossFit

Skill

Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Sit ups x 45 seconds accumulated time

Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time

Minutes 5-6 & 11-12: Handstand Walk x 10 meters

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

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

Run 600 Meters

15 Strict Pull-Ups (ladies – perform 10 strict)

15 Kettlebell Swings (32/24 kg)