CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
10 Burpees
5 Back Squats BB
10 Jumping Squats
5 Pausing Botton Back Squats BB
10 Heavy Wallballs
5 Overhead Squats BB
10 Cal Bike
Hip mobility
Warm up Breifing 0-10min
Weightlifting
Back Squat (1-1-1-1-1)
Back Squats 10-35Min
Metcon
Running 10″s (Time)
Buy in 400m Run/ 500m Row
2 Rounds
10 Box Jumps 24/20
10 KB Swings 1.5/1
10 Wallballs 20/14@10′
Buy out 400m Run/500m Row
Run 600m/Row 600m
Box Jumps 30/24
KB Swings 2/1.5
15 min Cap
Metcon 40-55min
