CrossFit Fireball – Master’s New You Challenge

Warm-up

200m Run/Walk

Then…

As many JUMPING JACKS as years you are young.

Mobility

3 Sets:

:30 Cossack Squats/side

:30 Lat Stretch on Rig/side

:30 Lunge to Box/side

Skill

Jump Rope: 10 Min of :30/:30

Double or Single

*sub w/ quick plate step up

Strength

Deadlift: (Bar/KB)

5 Sets x 4 Reps

Metcon (Time)

21-15-9

Hang Power Cleans

Sit Ups

100m Run /Walk
21 Hang PC

21 Sit Ups

100m Run

15 Hang PC

15 Sit Ups

100m Run

9 Hang PC

9 Sit Ups

100m Run