CrossFit Firebase Orlando

For Time

Group Warmup
200m Run
5 Inchworm
10 Spiderman Lunges
10 Air Squats
10 PVC Pass Throughs

Power Skill Work
4 x 5 Box Squat, Box Jumps
4 x 5 Horizontal Ring Rows

For Quality

WOD
10-8-6-4-2 of:
Plyo Pushups
Box Jumps

Strength/Midline
3 x 4 Turkish GetUps (Each Arm/As Heavy As Possible)
3 x 10 Romanian Deadlift with Kettlebell (70#M/53#F)

 

 

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