4.19.19

19
Apr

4.19.19

CrossFit Fireborne – CrossFit-Lite

Warm-up

Warm-up (No Measure)

15/12 Bike Cals

then…. 3 Rounds

10 Walking Lunges

10 Toe Hold Squats

10 Skaters

10 Up/Down Dog transitions

Coaching

Movement Prep

3x10m OH Lunge – Progressive Load

1x10m FR Lunge – Use final weight from OH Lunge

1x 10m Bear Crawl

Metcon

After Metcon, rest as needed, then accumulate 50 Ab Mat Sit Ups

Metcon (Time)

4 RFT

10m Overhead lunge 30/15

10m Bear Crawl

10m Front Rack Lunge 30/15

20 Skaters