CrossFit Fireball – Master’s New You Challenge

Warm-up

Weighted Carries: 2-3 rounds

-SA Farmers (60ft/arm)

-SA Waiters (scale to shoulder, 60ft/arm)

-Zercher Med Ball (120 ft)

-OH Plate (120 ft)

Mobility

-2 Min Squat Hold (Hold rack to scale)

-1 Min Plank

-:30/:30 Hang from Bar x 3

-:20 Lunge stretch/leg on box x 2

Strength

3 Rounds:

8 Weighted Lunges (or step-ups, 4/leg)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

200/250 Run/Row

20 Squats

20 Push Ups

20 Step Ups