CrossFit Fireground – CrossFit
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
