CrossFit Dragon Fire – CrossFit
Metcon (Time)
1. Warm Up –
Stretch over Foam Roller and roll
Then 12-9-6
Calories on bike
Toes to Rings
Devils Press 35s/20s
2. Olympic Lift –
Warm Up Pause Power Position Hang
Squat Snatch 6×3 Then
Find a 1RM Above Knee
Hang Squat Snatch
3. Wod for time
40 DB Thrusters 35/25s
40 DB Box Step Overs 35/25s to 20/16″
Rest 2:00
30 DB Thrusters 50/35s
30 DB Box Step Overs 50/35s
Rest 2:00
20 DB Thrusters 60/40s
20 DB Box Step Overs 60/40s
4. Bitchwork – 3 Rounds
On an 8:00 clock (4
intervals), alternate
between:
1:00 Row Hard
1:00 Row Easy
2:00 rest between rounds
5. Skill – 10 rope climbs
6. Optional Accessories –
Weighted Dead Hang 3x 1:00
Back Rack Split Squats 4×15 (2 Sets Per Side)
Back Extension hold 4x :20