Warmup:

1 Min on Echo Bike (EZ pace)

10 Bow to Bend

10 Iron Cross

10 Push up to Down Dog

1 Min Echo Bike (med pace)

5 Cobra to hip snap

10 Line hops

3 line facing burpees

S/S/S:

EMOM 12:

Min 1 – DB Floor Press

Min 2 – 10 Alt DB Reverse Lunge

Min 3 – 10 Renegade Rows

DB weight – 35/25

Should take about 30 seconds per minute to get through the work.

WOD:

“Firestorm”

3 Rounds For Time:

15/11 Cals Echo Bike

11 Burpee over line

Time Cap – 10 Min

Video courtesy of The CrossFit WOD.

We take inspiration from Event 3 of the 2024 CrossFit Games, “Firestorm”.  To allow you the time to enjoy this one, the time cap will be increased for us and burpees can be done with jumping over a line rather than a 9” barricade.  But, if you feel so inclined to do it as it was originally written, go for it!

Scaling Options:

Burpee Over Line -> Regular Burpee (ELITE: Burpee over 9″ barricade, time cap 5 Min)

Cool Down:

Couch Stretch – 1 Min per side

Scorpion Pose – 1 Min per side