CrossFit Fireball – CrossFit

Training Intent

– Thursday Fun Day: Split work however needed and have. Consistent pace and choosing a strategy to keep your pace throughout.


Warm-up (No Measure)

8:00 of movement mixing in some mobility and movements from todays training.


Pec Stretch Pull-up Rig x 30s ea.

Ankle Mobility x 30s ea.

2 sets


Pick One Gymnastics Skill and Superset it with one non-gymnastics skills. Spend 10:00 working on these going back and fourth between the two. Keep sets small to ensure good movement patterns.


Metcon (Time)

With a partner:

Row 1k

100 Walking Lunges

Row 1k

100 KBS (53, 35)

Row 1k

100 Burpees

Extra Credit

50 ea. Banded Leg Curls

50 Banded pushdowns

50 Band Pull-aparts