CrossFit Fireball – CrossFit

Training Intent

– Metcon: 4:00 of continous work. Try to match your scores on 1st/3rd amrap.

Warm-up

Warm-up (No Measure)

1 Round of:

10 Walking Lunges

10 Push Presses empty bar

10 Russian Swings

10 Supermans

10 Air Squats

10 Step-ups

Then,

Lax Ball – back, lats, back

Skill

1a)Turkish Get-ups: 3 x 3 ea. AHAP Rest 60s

1b) Reverse DB Lunges: 3 x 6 ea. Rest 60s.

1c) Russian Twists: 3 x 20. Rest 60s.

*Superset movements

Metcon

Metcon (3 Rounds for reps)

AMRAP 4:

5 Pull-ups

10 Push-ups

10 Air Squats

Rest 1:00

AMRAP 4:

Burpee Box Jumps (24, 20)

Rest 1:00

AMRAP 4:

5 Pull-ups

10 Push-ups

10 Air Squats

*Scale as needed.

Extra Credit

5:00 of Lax Ball Rolling Quads, Lats, Thoracic Spine