CrossFit Firebase Orlando

Red Pill/Blue Pill

Warm Up
200m Run
30 Hollow Rocks
20 Walking Lunges
10 Leg Swings each leg

RED PILL: Strength/Skill Circuit
5 Rounds for Quality (8-12 reps each)
Dips
Horizontal Ring Rows
Seated Dumbbell Presses (30/15)
Air Squats (facing wall)

WOD. For Time
30 Ball Slams (25/20)
30 Manmakers (30/15)
30 Ball Slams
30 Burpee Box Jump Over (24/20)
30 Ball Slams

BLUE PILL: Endurance
5 Rounds for Time
800m Run
10 Tire Flips
10 Sprawls
2 minute rest

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