CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
Run 200m
:30 Sec HS Hold
5 Cal Bike/Row
:30 Sec HS Hold
Run 200m
10 Burpees
15 Air Squats
Shoulder Mobility
BB Warm Up
Gymnastics
Handstand Push-up Biathlon (Time)
For Time (20 Min Cap)
30 Handstand Push Ups
30/21 Cal Row
20 Handstand Push Ups
30/21 Cal Row
10 Handstand Push Ups
30/21 Cal Row
RX+
Strict Handstand Push0-Up Biathlon
For Time (20 Min Cap)
30 Strict HS Push Ups
30/21 Cal Bike
20 Strict HS Push Ups
30/21 Cal Bike
10 Strict HS Push Ups
30/21 Cal Bike
Every additional break on HS/PU 10/7 Cal Bike
Metcon
Radar (Time)
For Time
400m Run
9-12-15
Deadlifts 205/145
Lateral Barbell Burpees
Run 800m
15-12-9
Deadlifts 205/145
Lateral Barbell Burpees
Run 400m
