CrossFit Firebase Orlando

Monday, 09-18-2017

Group Warm-up

Squat Therapy

Strength

Week 4 Back Squat Cycle (Add 5lb – 10lb to previous week weight)

Conditioning

5 Rounds for Time
5 Chest to Bar Pull Ups
Pull Ups Scale
10 Alternating Dumbbell Snatch
35+ \ 20+
15 Air Squats
200m Run

Cash Out

Core Work
5×10 Half Moons w/ Slam Ball
Going for quality. Arms should be straight the entire time

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