Jan. 10, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up

Floss Wrists

3 Steady Rounds

15 Push Ups

15 Empty Bar Thrusters

Run 200m

2. Strength

Front Squat

2-2-2-2-2

Then

Go for 1RM

3. Interval

For Time

5 Rounds

25 Double Unders

6 Kipping Handstand Push

Ups

12 Dumbbell Deadlift 70/50s

Rest :90

All sets SHOULD BE

UNBROKEN so adjust reps or mod accordingly

4. Accessory

Sandbag or bar Walking Lunge

95-150/75-100lbs

5×16

Then

Bench Press

5×5

*More Options:

Lighter Sandbag or other Odd

Object

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