CrossFit Firebase Orlando

Red Pill/Blue Pill

Red Pill. Endurance
4 Rounds For Time
100 Calorie Row
100 Double Unders

or,
Blue Pill. Skill/Gymnastics
Week 1. Beginner Pull Up Workshop
– Focus on Strength/Skill Building
– Strict form
– Ring Rows, Barbell Row

3 Rounds for Quality:
5 Negative Pullups
10 Ring Rows
15 Box Dips

6:00 Ladder AMRAP
Jumping Pullup (2, 4, 6, 8)
10 Double Unders

 

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