CrossFit Fireball – CrossFit

Training Intent

– Make sure people drive off their front leg on step-ups and keep their anterior core engaged (easy to over-arch on these)

– Metcon: Each set should be at about 75-85% effort. Their 500m row pace should consistent throughout and roughly 15s off their best 500m row time.


Warm-up (No Measure)

9 Essential Movements of CrossFit:

10 reps of each


1) Front Rack Reverse Lunges: 3 x 6 ea. Rest 60s.

2) Deadbugs: 2 x 10. Rest 60s.


Metcon (5 Rounds for time)

5 Rounds, Rest 2:00

Row 500 meters

12 Burpee Pull-ups

L1: 400m Row/Burpees

Extra Credit

Static Stretching