CrossFit Fireball – CrossFit

Training Intent

– 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

10 Supermans

10 Push-ups

100m run


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)

Extra Credit

Ring Rows: 3 x 10 (2 ct pause at top).