CrossFit Fireball – CrossFit

Training Intent

– Have fun today with the workout and work with someone new. Split work however desired. Score is total calories completed

Warm-up

Warm-up (No Measure)

9 Essential Movements of CrossFit:

10 reps of each

Mobility

*Mobility will take place at the end of class today.

Skill

Gymastics/GPP

AMRAP 16:

200 ft Farmer Carry

10-30s Handstand Hold or Walk

Metcon

Metcon (Calories)

In 25:00 in teams of 3:

300 Double Unders

300 Walking OH Lunges (45, 25)

Remaining time max cals on the rower

*One person works. Split work however desired/parition rounds.

Extra Credit

5:00 of foam rolling wherever you are sore