PRIMUS Fitness

Hawt Fire, 10-8-2020

LOW 🔥- running clock
200m run
15 weighted sit-ups
10 Russian KB swings
15 air squats
1′ rest
100m chase ball
15 weighted sit-ups
10 Russian KB swings
15 air squats

Notes: Running clock on this low intensity, dynamic warm-up. Use a plate or slammer ball for weighted sit-ups.

MEDIUM🔥🔥
Buy-in: 40 American KB swings (53/35)
7 rounds of
100m equipment run (plate, sandbag, weight vest, etc)
10 push-ups
3 rope pulls or 1 rope climb
30″ rest
Cash-out: 40 weighted squats (plate, sandbag, weight vest, etc)

HIGH🔥🔥🔥
3 rounds / 90″ rest
7 Kettlebell swings + 30m heavy sled push

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