PRIMUS Fitness

Hawt Fire, 5-21-2020

Equipment needed: rower, slammer ball, abmat, 2 x kettlebells

Notes: Do the Low section as one round, continuous. It should feel like a dynamic warm-up. CrossFitters can do 1 rope climb as a sub for the 3 rope pulls. 10 ring rows can also be sub’ed for that movement. Try it vested for extra spice.

LOW
200m row
200m run
1′ rest
20 ball slams
3 rope pulls (or 1 rope climb)
1′ rest
200m row
200m run
1′ rest
10 wall balls + 10 Russian twists
3 rope pulls (or 1 rope climb)
45″ farmer’s carry hold

MEDIUM
4 rounds
250m row
50m farmer’s carry
20 lunges (unweighted)
20 wall balls / 20 sit-ups w/ball (alternate rounds)
3 rope pulls (or 1 rope climb)
30″ wall sit

Notes: Do walls balls on rounds 1 and 3, weighted sit-ups rounds 2 and 4. Ropes climbs and ring rows can be substituted for rope pulls in this section also.

HIGH
3 rounds / 90″ rest between rounds
3 rope pulls (or 1 rope climb)
15 ball slams

Notes: Go as fast as you can and get your heart rate up!

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