CrossFit Fireball – CrossFit

Training Intent

– Metcon: As always we are looking to maintain work output so it is better to start slower and increase pace each set. Adv people should try to complete all T2B UB.


Warm-up (No Measure)

1 Time through:

Wall to Wall Shuttle Sprint

10 Hollow Rocks

Wall to Wall Shuttle Sprint

10 Air Squats

Wall to Wall Shuttle Sprint

10 Ring Rows or KB Rows

Wall to Wall Shuttle

10 Russian Swings


1a) Single Leg KB RDLs: 3 x 8 ea. Rest 60s.

1b) Side Bends: 3 x 15 ea. Rest 60s.

*Perform this strength work after the Metcon


Metcon (5 Rounds for time)

Every 5:00 x 5 Sets:

Run 200 meters

10 KBS (70, 53)

Run 200 meters

10 T2B

Rest 90s after complete rd.

L3: (53, 35)

L2: (45, 25) (Knee Raises)

L1: (100 meter runs) (35, 20) (Knee Raisese)