6.12.19

12
Jun

6.12.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

then 2 rounds

10 air squats

10m duck walk

10 reverse lunges

10m crab walk

10m frog hop

Coaching

5 working sets of 5 Reps Rest 90

3-5 warm up sets building

Back Squat (5-5-5-5-5 Rest 90)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

12 Front Rack Lunges 50/35 (1DB)

12 Box Step Ups 50/35 (1DB)

12 Single Arm Alt. Devil Press 50/35