7.23.19

23
Jul

7.23.19

CrossFit Fireborne – CrossFit-Lite

Warm-up

Warm-up (No Measure)

10 Glute Bridges

10 Banded Good Morning

10 Lateral Lunge

10 Spiderman Lunge

10 up/Down Dogs

Coaching

4 working sets 8 reps each leg AHAP

Rest 90

KB RDL (8-8-8-*8-*8-*8-*8)

Single Leg RDL (KB)

Metcon

Metcon (Time)

30-20-10

Lateral Box Step Over 24/20

DB Hang Clean 45/30

**15 Minute CAP