PRIMUS CrossFit Orlando

Hawt Fire, 6-18-2020🔥🔥

Equipment needed: sled, wall ball, rings, dip station

Notes: Dips can be any kind (box, bar, ring, etc). Weather could be an issue in the afternoon, see below for substitutes.

LOW🔥
Every 90 seconds x 2 sets (12 minutes total)

  • 100m empty sled push
  • 100m run + 5 wall balls
  • 25 sit-ups
  • 10 dips + 10 ring rows

Weather substitutes: 60 mountain climbers for sled push, 100m easy row for run

MEDIUM🔥🔥
4 rounds
20 push-ups
100m run
50m sled push (2/1)
15 wall balls
20 Russian twists with weight
6 dips + 6 ring rows (or 3 muscle-ups)
30″ rest

Weather substitutes: 100m row for run, 50m bear crawl for sled push.

HIGH🔥🔥🔥
3 rounds / 90″ rest
25m heavy sled pushes (3-4+ plates)

Weather substitutes: 10 American kettlebell swings (heavy) instead of sled push

Interested in learning more about PRIMUS CrossFit, Orlando's premier CrossFit affiliate gym? Contact Us to find out more.