8.19.19

19
Aug

8.19.19

CrossFit Fireborne – CrossFit-Lite

Warm-up

Warm-up (No Measure)

10 PVC Pass Throughs

10 PVC Around the World

10 Up/Down Dogs

10 Hollows

10 Supermans

10 Hollow ROcks

20 Russian Twists

5 Dive Bomb Push ups

Coaching

2-3 warm up sets to find worming press weight

5 Rounds

8-10 Strict Press

10 Hollow Rocks

Rest 60

Seated Strict Press (8-8-*8-*8-*8-*8-*8)

Seated DB Strict Press

Metcon

Metcon (Time)

4 RFT

12/10 Row Cals

10 Push Press 45/30