CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
:30 Min Row
:30 Min Bike
:30 Min Sit-ups
:30 Min Squats
Primer
2 Sets
7 KB Turkish Sit-Ups
:20 Dual KB Split Stance Iso Hold (left)
:20 Supinated Grip Dead Hang
:20 Dual KB Split Stance Iso Hold (Right)
Weightlifting
Push Press (6-6-6-6)
This is the 4th and final iteration of this push press progression.
Lets aim to build in loading from last week.
As a reminder, the weight stays the same across all 4 sets
Metcon
Airplane Mode (Time)
2 Rounds
800m Row
800m Run
50 Wallballs 20/14 @10/9′
RX+
2 Rounds
50/35 Cal Bike
1000m Row
50 Wallballs 20/14 @10/9′
