8.20.19

20
Aug

8.20.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

10 Air Squats

10 Bottom Squat Calf Raises

10 Lateral Lunges

10 Spiderman Lunges

20 Penguin Jumps

10m Frog Hop

10m Duck Walk

10 Air Squats

5 Min Hip/Ankle Mobility

Coaching

Pistol Development

10 Minutes – Progressions

then

10×10 Alt. Rest 60 (Hardest Variation)

5 MInutes DU Prep

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups