CrossFit Firebase Orlando

Green or Purple Pill

Green Pill
Group Rollout
Practice Rope Climbs or
Handstand/Handstand Walk

WOD
Max Rounds in 3:00 of:
3 Handstand Pushups
6 Pullups
9 Box Jumps
Rest 1:00. Repeat for 5 Cycles
Post Rounds completed for each of the 5 Cycles

Purple Pill
Warm Up:
400m Run/Row
15 Inch Worm Pushups
20 Spidermans
20 PVC Pass Throughs
20 PVC Overhead Squats

WOD
Choose one of the following:
1) Run 1000m
Row 1000m
Run 800m
Row 800m
Run 400m
Row 400m
Run 200m
Row 200m

2) 5 Rounds for Time of:
Run 200m
1:00 Single Unders
Row 200m
1:00 Single Unders

3) Ruck
Run 5K with something heavy

Cash Out: 10 sets of 10 Hollow Rocks


Meatball knows how to  stay hydrated!

 

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