CrossFit Fireground – CrossFit
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
