CrossFit Fireground – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Russian KB Swings
10 Ring Rows
10 Air Squats with 2 sec pause at bottom
10 Cal Row
BB Warm Up
Prime to Squat Weight
Weightlifting
Stamina Squats
Every 90 Sec x 7 Sets
2 Front Squats
4 Back Squats
Barbell loaded at 65% of 1RM Front Squat
Stimulus
*Week 2 out of 4 in this progression.
*Building upon last week by 2%
Metcon RX
Nasty Girls (NO RINGS) (Time)
3 Rounds
50 Air Squats
7 Bar M/U or 21 Pull-Ups
10 Hang Power Cleans 135/95
Metcon RX+
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
