CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Cal Row
10 Ring Rows
20 Air Squats
:30 sec Superman Hold
5 Inchworms
Into
Banded 3-way Shoulder :30 Sec each direction
Lat Foam roll- 1 Min each side
Handstand Hold Stretch- Accumulate 1 min
Gymnastics
Swole Cycle (4 Rounds for reps)
8 Round each
20 Sec on 10 Sec Off
Pull-Ups
Row Cal
Kipping HSPU
Row Cal
RX+
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
