7.16.19

16
Jul

7.16.19

CrossFit Fireborne – CrossFit-Lite

Warm-up

Warm-up (No Measure)

12/9 ARM ONLY Bike Cals

5 Inchworms w/ Push Up

10 Scapular Push Ups

10 Hollow Rocks

15 Banded Face Pulls

10 Wall Angels

10 Floor Hand Pass Throughs

Coaching

5 Rounds

10 Ring Rows w/ Max eccentric on Final Rep

Rest 90

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

12/9 Row Cals

12 Hanging Knee Raises