Deload

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds

40 Sec Spiderman + Reach

30 Sec Samson Stretch

20 Air Squats

10 Lateral Box Step-Ups (5 each leg)

Barbell Warm-Up

Good mornings

Back Squats

Elbow Rotations

Strict Press & Reach

Romanian Deads

Front Squats

Back Squat primer

Build up to 60%

Weightlifting

Tempo Back Squats x5 (3-3-3-3-3)

5 Sets

1 Tempo

2 Back Squats

Tempo

5 sec down

1 sec pause

Regular stand

Set 1- 60%

Set 2- 65%

Set 3-5 -70%

Metcon

Fight or Flight (AMRAP – Rounds and Reps)

AMRAPx20

20 Wallballs 20/14 @10/9′

20 Hang Power Cleans 95/65

20 Box Jumps 24/20

20 Front Squats 96/65

20/15 Cal Row/Bike/Erg

RX+

20 Wallballs 20/14@10′

20 Hang Power Snatches 95/65

20 Box Jumps 24/20

20 Front Squats 95/65

20/15 Cal Row/Bike/Erg

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