CrossFit Fireball – 6 Week New You Challenge

Warm-up

3 Minute of Dynamic Stretches

2 Rounds

5x Wall Squats

5x Goblet Squats

5x KB RDL

10x Walking Lunge (5ea leg)

Strength

Deadlift (5-5-5-5)

Gymnastics

Pull-ups (5-5-5-5)

Strict pull ups, Scale as needed

Skill

Teaching Wall Balls

Metcon

Metcon (AMRAP – Rounds and Reps)

Parnter WOD

10:00 AMRAP

15x Wall Balls

Partner Holds plank

(switch every time 15 wall balls is completed)