Nov. 26. 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm Up- 3 Rounds

10 Burpees

15 Walking Lunge Steps

20 DB Push Press

2. Lift – Strict Press

3×12

Build across sets, maintain speed.

3. Interval – AMRAP 2:00 x 4

15 HSPU

8 Deadlifts 255-315/155-225lbs

Max Rep Double Unders in remaining

time

Rest 2:00

Target Score: 50-75+ double unders each

round so make dead weight and hspu number where you can get about 45 sec’s – 1min on dub’s

4. Skill – For Completion

Toes to Bar Climb the Ladder

*Perfect Sets*

2-4-6-8-10… x 3

Climb the ladder until your technique

breaks down, rest as needed between

sets and rounds to keep your

technique.

*The following is optional:

5. Optional Accessories –

Dead Hang can add weight if want

3x 1:00

Rest 3-5 Minutes

Back Rack Split Squats

4×15 -30 total each side

Back Extension hold

5x :20

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