CrossFit Fireball – CrossFit
– Strength work make sure people challenge themselves with kneeling to standing. These are incredibly demanding on the anterior core if you keep your ribs down.
– Metcon: Look to maintain your breathing today and not fall-off too much in terms of work-output
Warm-up (No Measure)
50 Jumping Jacks then,
2 Sets of:
10 Walking Lunges
Warm-up Shoulders with light Bottoms-up KB Presses
Lax Ball on Calves 30s each for box jumps/running
1) Tall Kneeling to Standing: 4 x 4 ea. Rest 60s. AHAP.
2) Bottoms up KB Carry: 4 x 50 ft. ea. Rest 60s.
Metcon (AMRAP – Rounds and Reps)
400 Meter Run
10 Burpee Box Jumps (24, 20)
Ring Rows: 3 x 10 (2 ct pause at top).