CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
30 II Unders/Attempts
15 Sit Ups
5 Walkouts
BB Warm-Ups 5 Each
Good Mornings
Back Squats
Elbow Rotations
Strict Press & Reach
Romanian Deads
Front Squats
Deadlift Prime
5-3-1
Weightlifting
Tempo Deadlifts 6 sec (1-1-1-1-1)
Tempo: 6 Sec Up, 6 Sec Down x 5 sets
Set 1 45%
Set 2 50%
Set 3 55%
Set 4 55%
Set 5 55%
Metcon
Breakfast Club (AMRAP – Reps)
5 Rounds
AMRAP x 90 Sec
25 II Unders
6 Deadlifts 155/105
25 II Unders
Max Rep of Handstand Push Up with remaining time.
Rest 30 Sec Between Rounds
RX+
5 Rounds
AMRAPx 90sec
25 II Unders
9 Deadlifts 225/155
25 II Unders
Max Strict Handstand Push Ups in time remaining time.
Rest 30 sec between rounds
