Burn

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

20 Cal Row

5 Medball Cleans

20 AIr Squats

5 Kip Swings Rings

20 Lunges (alternating)

Wrist & Shoulder Mobility

Coaches choice

gymnastics

Metcon (No Measure)

10 Min working on Handstand walks or Handstand holds/Shoulder taps

Burn

Metcon (No Measure)

EMOMx25

Min 1- 15 Medball Cleans 20/14

Min 2- 10 DB Box Step Ups 35/25 (each hand & 20″ box)

Min 3- 40 Sec Plank Hold

Min 4- 20 Medball Sit-ups 20/14

Min 5- 15/12 Cal Row

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