CrossFit Fireball – CrossFit

Training Intent

– GPP work people can rest longer if needed between sets.

– Conditioning people should have at least 2:00 of rest each set. People should keep track of their splits and try to hold a split that is challenging for all 5 sets, but that they can maintain.


Warm-up (No Measure)

10:00 of movement mixing in some mobility and movements from todays training. Keep this fun and engaging


Pec Stretch Pull-up Rig x 30s ea.

Ankle Mobility x 30s ea.


Farmers Carry: 4 x 100 yards AHAP. Rest 60s.

*This should be for quality. Time Domain just to keep people on track


Metcon (5 Rounds for time)

Every 4:00 x 5 Sets:

Run 400 Meters

Extra Credit

5:00 of Static Stretching if time permits