CrossFit Fireball – CrossFit

Warm-up

3 Rounds w/ Empty Barbell

5 Front Squats

5 Back Squats

5 Over Head Squats

rest as needed

Mobility

Glute activation

10 steps in each direction

Then

3×3 Wall Squats (squat therapy)

Weightlifting

Back Squat (1 x 20)

Warm up to heavy weight where you can do a set of 20 unbroken

Metcon

Front Rack Walking Lunge (8 x 6)

3 left 3 right, increase weight each set