8.1.19

1
Aug

8.1.19

CrossFit Fireborne – CrossFit-Lite

Warm-up

Warm-up (No Measure)

10 Band Pull Aparts

10 Spiderman Lunges

10 Toe Hold Squats

20 Arm Circles

5 Dive Bomb Push Ups

10 Jump Squats

10m Crab Walk

10 Kip Swings

Coaching

Tabata Ab Mat Sit Ups

then

10 Minute DB Snatch Practice

Tabata Ab Mat Sit Ups (8 Rounds for reps)

:20 ON / :10 OFF

8 Rounds

Metcon

Metcon (2 Rounds for reps)

5 MinAMRAP

8 Bike Cals

10 Hanging Knee Raises

12 Alt. DB Snatches

REST 3 Minutes

5 Minute AMRAP

8 Bike Cals

10 Hanging Knee Raises

12 Alt. DB Snatches