CrossFit Fireball – CrossFit

Training Intent

– Metcon: Nice Aerobic piece today. This workout can be as hard as people want to make it. 1:1 work/rest means people should be able push around 80%.


Warm-up (No Measure)


+ Include workout movements in your warm-up


1 set of:

Deadbugs x 10 reps

Hollow-Hold x 20s

Shoulder Taps x 20 total reps


EMOM 12:

ODD: 10-20s L-Sit

EVEN: Bottoms-up KB Carry x 50 ft. ea


Metcon (Calories)

12 Rounds w. a partner:

Row 2:00 Max Calories

*Alternate Rounds (6 rounds each). Score = total calories

Extra Credit

Max Distance HS Walk x 1 set