CrossFit Fireball – CrossFit
Strict Chin-ups can be partner assisted but do not use bands as bands do not help people where they need help the most.
– Metcon: goal is to work for 30s without stopping.
Warm-up (No Measure)
With an empty Barbell:
1 Rds of:
5 Strict Presses + 5 Push Press
10 Bent-over Rows
10 Hang Muscle Cleans
10 Squat Thrusts
*10 Wall slides after ea set
*Light KB Curls (2 x 8) to warm-up biceps + go over chin-ups
1a) Strict Weighted Chin-ups: 5 x 5. Add weight each set or perform at bodyweight or partner assisted. Rest 60s.
1b) Weighted Push-ups: 4 x 6-8. Rest 60s.
Metcon (AMRAP – Reps)
4 Rds of 30 work/30 rest:
1a) Wallballs (20, 14)
1b) Box Jumps (24, 20)
50-100 Banded Pull-aparts
BB Tricep Extensions: 2 x 12-15. Rest 60s.