CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
30 Sec Side Plank (Each Side)
200m Row
10 Push Ups
Down & Back DB Farmers Carry
Front Squat Primer
6-4-2
Weightlifting
Tempo Front Squats (1-1-1-1-1-1-1-1-1)
EMOMx9
1 Tempo Front Squat
3 Sec Down
3 Sec Bottom
3 Sec Up
Set 1-3 63%
Set 4-6 67%
Set 7-9 71%
Metcon
Stairmaster (Time)
RX
Run 400m
30 DB Box Step Ups 45/25 . 24/20
Run 300m
20 DB Box Step-Ups
Run 200m
10 DB Box Step Ups
Directly into
10-20-30
Alternating DB Snatches 45/25
Wallballs 20/14 10/9′
RX+
30-20-10
Cal Row/Bike/Erg
DB Box Step Ups 50/35 24/20
Directly into
10-20-30
Alternating DB Snatches 50/35
Wallballs 20/14 10/9′
Alternate legs every rep on the step ups.
A single DB is used on the step ups
