8.17.19

17
Aug

8.17.19

CrossFit Fireborne – CrossFit-Lite

Warm-up

Warm-up (No Measure)

400m Run

20 Arm Circles

10 Leg Swings (each)

10 Walking Lunges

10 Lateral Lunges

10m Bear Crawl

5 Dive Bomb Push Ups

10 Spiderman Lunges

Coaching

Partner Up

Thruster Prep/Load (5-8 min)

Metcon

Do Me a Favor…. Hold This for me please (Weight)

EMOM – 24 Minutes

5 DB Thrusters 45/30

5 Burpees

While Partner Farmer Hold – dual Suitcase KB (AHAP)

*Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is Holding Farmer Hold.