CrossFit Fireball – CrossFit

Training Intent

– We will be performing percentage work next week so people will need to know their 1RMs.

– Metcon: Look to keep moving for duration and split work in half for the entire piece.

Warm-up

Warm-up (No Measure)

Abmat Pizza Game:

Every drop = 5 Air Squats + 10 Mtn Climbers

then,

Lax Ball:

Lats, scapula

Strength

Shoulder Press (Work up to 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

10 Thruster (95/65)

10 KBS (70, 53)

10 T2B

L3: (53, 35)

L2: (75, 55) (45, 25) (Knee Raises)

L1: (45, 35) (35, 25 Rus. Swing) (Sit-ups)

Extra Credit

1-Arm DB Rows: 3 x 10-12 ea. Rest 60s.