6.22.19

22
Jun

6.22.19

CrossFit Fireborne – CrossFit-Lite

Warm-up

Warm-up (No Measure)

300m Row

then 2 rounds

10 Hollows

10 Scapular Push Ups

10 KBDL

10m Broad Jump

Coaching

Row Technique Discussion

Row 500m at 60%

Rest ~2-3 Minutes

500m Row Max Effort

Rest 5 minutes

Movement Prep

500m Row (Time)

Max Effort 500m Row

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 KBDL 70/53

10m Broad Jump

5 Burpees

10m Bear Crawl