CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
Run 200m
10 Wallballs
10 Core
10 PVC Overhead lunge
BB Warm-up (5 each)
Good Mornings
Back Squats
Elbow Rotations
Strict Press & Reach
Romanian Deadlift
Front Squats
Front Squat Primer
3-2-1-1
Brief & Warm-Up & Primer 0:00-0:18
Front Squats 0:18-0:35
Transition to Metcon 0:35-0:40
Metcon 0:40-0:55
Clean Up 0:55-0:60
Weightlifting
Front Squats 3-1 (3-1-3-1-3-1)
6 Sets of Front Squat resting about 2 min between sets.
Set #1- 3 Reps @80%
Set #2- 1 Rep @83%
Set #3- 3 Reps @80%
Set #4- 1 Rep @86%
Set #5- 3 Reps @80%
Set #6- 1 Rep @ 89$
Metcon
Metcon (AMRAP – Reps)
Two Scores
RX-AMRAPx5
Run 400m/Bike 1200m FX=200m Run/600m Bike
Max Wallballs 20/14@10/9′
Score Wallballs
Rest 5 MIn
RX-AMRAPx5
Run 400m/Bike 1200m . FX= 200m Run/600m Bike
Max Sit-Ups
Score Sit-Ups
RX+
AMRAPx5
70/50 Cal Row
Max wallballs 20/14 @10/9″
Score Wallballs
Rest 5 Min
50 Wallballs 20/14@10/9′
Max Cal Row
Score Cal
