5.1.15

1
May

5.1.15

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

10 Minutes

10 Air Squats

10 Lateral Lunges

10m Broad Jump

10m Bear Crawl

10 Spiderman Lunges

Coaching

10 Back Rack Lunges Total

Rest 90

Build to heavy

3-4 warm up sets to find opening weight

Back Rack Lunge (5×10 (total) – Rest 90 – Build to Heavy)

Metcon

Metcon (Time)

For Time

400m Run

60 Air Squats

25 Box Jumps 24/20

60 Lunges

25 Russian Swings 70/53

60 Lunges

25 Box Jumps 24/20

60 Air Squats

400m Run

*20 Min CAP