PRIMUS CrossFit Orlando

🔥🔥Hawt Fire, 4-9-2020🔥🔥

Equipment needed: Slammer ball, kettlebell, barbell or some other objects for deadlift holds. Can use two dumbbells if you don’t have a barbell. CrossFitters can go vested on the LOW and the MEDIUM for a spicier workout.

For the LOW, do all the work and rest for the remainder of each of the three time periods.

LOW🔥 – 13′ total
On the 0:00…
3 Rounds of
10 leg lifts or hanging knee raises
10 ball slams
15 jumping jacks

On the 5:00…
3 Rounds of
10 leg lifts or hanging knee raises
10 ball slams
15 jumpies

On the 10:00
2 rounds of
10 weighted sit-ups
10 kettlebell swings
10 jump lunges

13’ cap

MEDIUM🔥🔥
5 rounds of
100m run
10 good mornings (any object can be used for good mornings)
10 ball slams
10 kettlebell swings
30 second deadlift hold (135/95) (farmer’s hold if no barbell)

Target – Shoot for around 18-20′.

HIGH🔥🔥🔥
3′ total – 90″ max reps push-ups + 90″ max reps Russian twists

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