CrossFit Dragon Fire – CrossFit
Metcon (Time)
1. Warm-up 2 Steady Rounds:
15 Dumbbell Push Press
30 Calorie Bike
10 Toes to Bar
2. Strength
Squat Clean
1-1-1-1-1-1-1
Build to 1RM
Hopefully you’ve made a lot of corrections over the last month and a half and are ready to hit a big PR.
3. Met-Con
For Time:
50 Single Arm Dumbbell Clean and Jerk 50/35lbs (open style)
40 Push Ups
30 Alternating Dumbbell Snatch
20 Kipping Handstand Push-Ups
10 DB Overhead Squats (each side)
10 Strict Handstand Push-Ups
*More Options:
Lighter Dumbbell
Push Ups instead of Handstand Push-Ups
Front Squats instead of Overhead Squats
There are a lot of DB movements. Choose a weight you can complete all these movements with, without being forced to stand around a bunch.
4. Gymnastics – practice hand stand holds 10×30 sec, wall walks 5×3 or walking practice for 10 mins
Squat Clean (1 rm )