June 25, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

5:00 Ski Then

EMOM 8:00

O: 10 RDLS, hold wall squat in remaining time

E: 100m run

2. Lift -Deadlift

Work up to a single near 80% Then

10×3 @60%-70%

3. Lift 2 – Push Press

3 @85% 2 @90% 1 @95% 2 @90% 3 @85%

4. Interval – For Time

3 Rounds

9 Toes to Bar

9 Front Squats 135/100lbs

6 Toes to Bar

6 Front Squats 135/100lbs

3 Toes to Bar

3 Front Squats 135/100lbs

Rest 2:00

3 Rounds

9 Toes to Bar

9 Front Squats 135/100lbs

6 Toes to Bar

6 Front Squats 135/100lbs

3 Toes to Bar

3 Front Squats 135/100lbs

Gymnastics -HS walk practice for 5 mins or 10 wall walks or hs wall holds

9. Optional

GHd sit ups 3×10

Push Ups 3×20

Side Planks 4×1:00 :30 per side per round

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