CrossFit Fireball – CrossFit
– Metcon: advise people to start off slow and try to increase their pace each time=improve work output. KBS should be smooths as it’s 100 total reps. People should be able to get their swings done in no more than 2 sets for at least the first 2 rounds.
Warm-up (No Measure)
Dynamic Movement x 10:00
Lax Ball x 30s each
1a) KB Forward Lunges: 4 x 6 ea. Rest 60s.
1b) KB Single Leg RDL: 4 x 6 ea. Rest 60s.
1c) KB Half Kneeling Single Arm Presses: 4 x 6 ea. Rest 60s.
400 Meter Run
25 KBS (53, 35)
L3: (45, 35)
L2: (35, 25)
L1: (200m run) (35, 25 Rus. Swing)
Cool Down/Talk about the workout/Static Stretch