CrossFit Fireground – CrossFit
Warm-up (No Measure)
30 Sec Each Direction
Wrist Stretches
1 Min
Handstand Hold Stretch
2 Min
Straddle Stretch
40 Sec each
Easy Row
Active Samson
Front Plank
Moderate Row
Walkouts
Side Plank (20- Sec each side)
Faster Row
Reverse Lunges in place
Hollow Rocks
Warm-up
Buckle Up (3 Rounds for calories)
AMRAPx5
200′ Walking Lunges (No Weight)
50 Sit-Ups
Max Cal Row
Rest 5 Min
AMRAPx5
100′ DB Walking Lunges 50/35 (Single DB)
50 Sit-Ups
Max Cal Row
Rest 5 Min
AMRAPx5
200′ Walking Lunges (no weight)
50 Sit-Ups
Max Cal Row
Stimulus
*Your score is the total cal on each round.
*We’re looking to have at least 1 min on the rower each round, so adjust reps or cap your first two movements at the 4 min mark.
* Walking lunges- First and Last intervals are completed with no weight at all.
*The middle interval is completed with a single DB, at a weight that allows you to complete the entire 100′ without stopping.
*Hold the DB wherever is most comfortable for the weighted lunges.
*On each lunge, make sure the back knee touches the ground and that the hips reach full extension between steps.
