Hump Day

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds

200m Run

10 DB Hang Clean & Jerk (5 each side)

10 Core

5 Cal Bike

BB Warm-Up (5 Each)

Good mornings

Back Squats

Elbow Rotations

Strict Press & Reach

Romanian Deads

Front Squats

A. CONDITIONING

1-Mile Run (Time)

Max Effort 1-Mile Run
1×1600

or

4×400

Metcon

Metcon (AMRAP – Rounds)

EMOMx20 (4 Rounds)

Min 1- 5 Overhead Squats 95/65

Min 2-15/12 Cal Row

Min 3- 5 Sit-Ups + 10 Single Arm DB Hang Clean & Jerk 45/25 (5 each side)

Min 4- 30 Sec Handstand Hold

Min 5- 5 Tire flips

RX+

Min 1- 5 Pausing Overhead Squats 50% of 1RM with 2 sec Pause.

Min 2- 15/12 Cal Row

Min 3- 5 T2B + 10 Single Arm DB Hang C&J 50/35 (5 Each Side)

Min 4- Handstand Walk 20′ Or Practice

Min 5 12/9 Cal Bike

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