CrossFit Fireball – Master’s New You Challenge

Warm-up

Dynamic Stretches

Strength

Core: 3 Rounds-

:10 hollow hold

:10 Superman hold

:10 scorpion/leg

Weightlifting

Deadlift/Sumo Deadlift: 5×5

Metcon (Time)

4 Rounds for Time:

100m Run (fast walk)

10 Wall Balls

10 Pull Ups (ring rows)

20 Sit Ups (Russian Twists)