CrossFit Fireball – CrossFit
– 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