CrossFit Dragon Fire – CrossFit
Metcon (Time)
1. Warm Up – AMRAP 6:00
:20 Parallel GHD Hold
Run 100m
:20 Sandbag Bear Hug
Run 100m
Then
Floss shoulders*
Perform 10 Strict press with an
empty bar with floss on each
side.
2. Lift – For Weight
Every 2 Minutes For 12 Minutes
5 Tempo Loading Front Squats
5 Second Eccentric (Lowering)
1 Second Pause
Fast Concentric (Lifting)
3. Conditioning – For Time
Run 600m
15 Pull ups
20 Push Jerk 115/75lbs
15 Pull ups
20 Push Jerk 115/75lbs
15 Pull ups
Run 600m
Target Time: 10-14 minutes
4. Bitch Work – For Reps
Every 5 Minutes for 20 Minutes
:30 Max Calorie on AAB
Rest remainder
*The following is optional:
5. Optional Accessories –
V-Up’s
3×10
Pistols
3×10
Push Ups
3×10