How Low Can You Go

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

100m Run

3 Strict Pull-Ups/ Kipping Pull-Ups

6 Push Ups

9 Glute Bridges

12 Alternating Box Step Ups

BB Warm Up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deads

5 Front Squats

Back Squat Primer

5-3-1

Weightlifting

Back Squats @90% (5-4-3-1-1-1)

5 Reps @ 70%

4 Reps @ 75%

3 Reps @80%

1 Rep @ 84%

1 Rep @ 87%

1 Rep @ 90%
Resting about 2 min between sets.

Metcon RX

The Running “Rug Mouse” (AMRAP – Rounds and Reps)

AMRAPx20

Run 200m

8 Pull-Ups

8 Burpees

20 Lunges (Alternating)

Metcon RX+

Rug Mouse (Calories)

20 Min Bike/Row for Cal

On the 0:00, 4:00, 8:00, 12:00, 16:00.

8 C2B

8 Box Over Burpees 24/20

25 Double DB Front Rack Lunges 50/35

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