CrossFit Fireball – CrossFit

Training Intent

– Metcon: Challenging piece today. People should have roughly 1:30 of rest. Scale weights as needed so you can maintain your pace each set.

Warm-up

Warm-up (No Measure)

With a barbell 2 sets of:

5 Strict Press

5 Bent-over Supinated Rows

5 Push-ups

5 Hang Power Cleans

Then,

Lax Ball, 30s ea. spot

– Pecs

– Scapular

– Triceps

Strength

Floor Press

8 sets of 3 reps @ 50%
Every 60 sec

Metcon

Metcon (4 Rounds for reps)

Every 5:00 x 4 Sets:

400 meter Run

15 S20H (115, 75)

15 T2B

L3: (95, 65)

L2: (65, 35) (Knee raisees)

L1: (200-400m run) (S20H 95, 65) (Knee lifts)

Extra Credit

1-Arm DB Rows: 3 x 10-12 ea. Rest 60s.