CrossFit Firebase Orlando

Tuesday, 06-06-2017


Group Warm Up

  • Run 400m
  • Air Squat
    • Slow / Pause
    • Normal
    • Jumpies
  • Shoulders
    • Pass Through
    • Around the World
    • Gandalf
    • Arm Circles
  • Bar Warm Up
    • Thruster
    • Power Snatch
    • Hang Power Clean

Conditioning — TABATA ( 20 seconds all out / 10 Seconds Rest )

5 Rounds — 2 Minute rest between

  • Thruster
    • 75 / 45
    • 95 / 65
    • 115 / 80
  • Russian Twist
  • Power Snatch
    • Same as Thruster
  • Muscle Up
    • Pull Up, Banded, Jumping, etc.
  • American Kettlebell Swing
    • 53 / 35
    • 70 / 53
  • Wall Ball
    • 20 / 14
  • Hang Power Clean
    • Same as Thruster
  • Lateral Burpee Over Bar

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