CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
Banded Shoulder Distraction 1 Min
Handstand Stretch 1 Min
Pigeon Pose 1 Min each side
2 Rounds
5 Lateral Box Step-Ups (each Side)
10 Cal Row
20 Single Unders (Drag Rope)
5 Inch Worms
Todays WOD is 3 parts on the clock.
Starting at 0:00 DB Press/HSPU
with a 5 min cap.
Starting at 7:00 Max unbroken Pull-Ups/Strict Pull-Ups
Starting on the 10:00
AMRAPx12 Metcon
Gymnastics
Metcon (2 Rounds for reps)
On the 0:00
50 DB Strict Press (scale load as needed)
On the 7:00
Max Unbroken Kipping Pull-Ups
RX+
On the 0:00
50 Strict Handstand Push Ups
5 Min Cap
On the 7:00
Max Unbroken Strict Pull-Ups
We will be scoring this in 2 parts. 1- reps of HSPU and reps in Strict Pull-Ups.
Metcon
Bubbles (AMRAP – Rounds and Reps)
On the 10:00
AMRAPX12
8 Burpees
25 II Unders
RX+
AMRAPx12
8 Bar Facing Burpees
25 II Unders
Extra Work
Metcon (Time)
Row Conditioning
Row 35/24 Cal Rest 1 Min
Row 25/18 Cal Rest :30 Sec
Row 15/12 Cal.
