CrossFit Fireball – CrossFit

Training Intent

Pacing is key! This workout is 500 total reps. Nothing should be heavy and people should try to maintain a slower pace. 35:00 time cap

Warm-up

Warm-up (No Measure)

2 Round:

10 Walking Lunges

10 Push Presses empty bar

10 Russian Swings

10 Supermans

10 Air Squats

10 Step-ups

Mobility

*Take 10:00 and go over all the workout movements going through 5-10 reps per movement

Skill

Set-up for Metcon and go through all movements

Metcon

Metcon (Time)

“Filthy Fifty”

For time:

50 Box jump (24, 20)

50 Jumping pull-ups

50 Kettlebell swings (35, 25)

50 Walking Lunges

50 T2B or Knee Lifts

50 Push press (45, 35)

50 Back Extensions (good mornings 45, 35)

50 Wallballs (20, 14)

50 Burpees

50 Double unders

L2: (40 Reps per movement)

L1: (30 reps per movement)

Extra Credit

High Fives all around for completing a brutal workout!