CrossFit Firebase Orlando

10 Minute Ladder

Group Warm Up.
High Knees
Butt Kicks
Zombie Walks
Long Lunge
Quad Pull
Duck Walks

Strength. Front or Back Squats. Use 90% of 1 RM
3 Reps @ 60%
3 Reps @ 70%
3 Reps @ 80%
3 Reps @ 85%
3 or more @ 90%

Opposite Squats.  5 Reps @ 65%  5 Reps @ 70%  5 Reps @ 75%

WOD. 10 minute Ladder
2 Kettlebell Swings, 2 KB Sit Ups
4 KB Swings, 4 KB Sit Ups
6 KB Swings, 6 KB Sit Ups
* Continue ladder until time is up
**every 2minutes, add 10 Supermans
RX: 50#+M/35#

 

 

Interested in learning more about CrossFit Firebase, Orlando's premier CrossFit affiliate gym. Contact Us to find out more.