CrossFit Fireball – CrossFit

Training Intent

– 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

– Forearms


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.


Metcon (Time)

4 RFT:

400 Meter Run

25 KBS (53, 35)

L3: (45, 35)

L2: (35, 25)

L1: (200m run) (35, 25 Rus. Swing)

Extra Credit

Cool Down/Talk about the workout/Static Stretch