CrossFit Fireball – CrossFit

Training Intent

– GPP work can be supersetted if needed. Make sure people keep ribs down on carries. Go heavy with these.

– We are looking for 40s of continous work. Score = total reps completed.


Warm-up (No Measure)

Abmat Pizza Game

– Every time someone gets their “”pizza”” knocked off they perform 5 Air Squats, 5 Push-ups, 5 Sit-ups


Lax ball in the Glute x 30-45s. each side. Move around and find those tender spots. Cross same leg over of the side your performing work on


1) Sprints: 4 x 200m. Rest 60s.

2) Front Rack KB Carries: 4 x 100ft. Rest 60s


Metcon (AMRAP – Reps)

4 Rounds of 40 work/20 Rest:

1a) Double Unders

1b) Hollow Rocks

1c) Weighted Reverse Lunges

1d) Row for Cals