CrossFit Fireball – 6 Week New You Challenge

Warm-up

5 Minutes Dynamic Stretches

Gymnastics

3 rounds

-:20 hollow hold

-:20 handstand hold

-8x bar taps (kip swing, arch/ hollow swing)

-5x perfect pushup

-Max time ring support hold

-10 attempts at Double under

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

10 Deadlifts

10 Pull-ups

20 Double unders (scale to 60 single unders)