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Bars On Fire CrossFit – CrossFit

Warmup

TABATA:

jumping jacks

air squats

Russian twists with light kb

ab mats with wall ball

GHD Situps (Max Rep Set)

* Max Reps GHD Situps, Scale to parallel or Abmat Situps if you struggle with the GHD

* Advanced athletes must touch floor and toes each rep

GHD Back Extensions (Max Rep Set)

Mobility

foam roll

smash out anything you need to

Metcon (Time)

“Jerry Swinger”

For Time:

30 Wallballs (20,14)

30 KB Swings (70,53)

60 Box Jumps (24,20)

30 KB Swings (70,53)

30 Wallballs (20,14)
* Scale weight and Box height as needed

* Time capped near end of class


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