CrossFit Fireball – CrossFit

Training Intent

– Have fun today! If you’re sore from the rest of the week take it easy today and scale volume otherwise treat this as you would any other workout. Farmer Carry should be heavy but try to go for 100m straight and then switch with your partner.


Warm-up (No Measure)

Pec Stretch Pull-up Rig x 30s ea.

Ankle Mobility x 30s ea.

2 sets


Handstand Push ups Practice: 5 x 5-10. Rest 60s.

1. Strict

2. Kipping

3. Feet elevated 24″” box HSPU

4. HSPU to an Abmat

5. KB OH Press


Metcon (Time)

3 RFT w. a partner:

200 Meter Farmers Carry, AHAP.

100 Air Squats

50 Hollow-Rocks

*Scale as needed. One person works at a time.

30:00 Cap