Grunt Work

CrossFit Fireground – CrossFit

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Warm-up (No Measure)

2 Rounds

10 Cal Row

10 Ring Rows

20 Air Squats

:30 sec Superman Hold

5 Inchworms


Banded 3-way Shoulder :30 Sec each direction

Lat Foam roll- 1 Min each side

Handstand Hold Stretch- Accumulate 1 min


Swole Cycle (4 Rounds for reps)

8 Round each

20 Sec on 10 Sec Off


Row Cal

Kipping HSPU

Row Cal


Strict Pull-Ups

Assault Bike Cal

Strict Handstand Push-Ups

Assault Bike Cal
*You’ll complete all 8 round at the pull-up station before moving to the 8 round of cal.

*Your score at the end of the 16 min is the total reps completed during your work stations.

Extra Work

Metcon (Time)

Row Conditioning

3 Rounds

40/30 cal Row

Rest 90 sec between each round