CrossFit Fireball – CrossFit

Training Intent

– GPP work should be heavy. Go through progressions for people to scale L-Sits.

– Consistent rep totals on each set. Tabata is 20s work/10s rest for 8 intervals. 1:00 rest to transitions after each full tabata.


Coach Led 10:00 of movement

– Bodyweight movements, Dynamic circle is a great example of this

Tissue Work x 10 passes each:

– Have people pick 3 spots they are most sore and devote about 1:00 to each.



1a) Farmers Carry: 4 x 2 Laps. AHAP. Rest 60s.

1b) L-Sit: 4 x 10-20s. Rest 60s.

*Laps around inside of gym

*Superset movements

Metcon (AMRAP – Reps)

Tabata for Total Reps:

1) HR Push-ups

Rest 1:00

2) Box Jumps w. step down (24, 20)

Rest 1:00

3) Wallballs (20, 14)

Rest 1:00

4) Abmat Sit-ups

*Scale as needed. Score = total reps.