8.12.19

12
Aug

8.12.19

CrossFit Fireborne – CrossFit-Lite

Warm-up

Warm-up (No Measure)

10 Spiderman Lunges

10 Scorpions

10 Air Squats

5 Push Ups

10 Walking Lunges

5 Dive Bomb Push Ups

Coaching

DB Front Squat (5-5-5-5-5-3-3-*3)

3×5 Ascending

3×3 – Find 3RM

Metcon

Metcon (Time)

For Time (single DB)

30 Box Step Ups 45/30

30 Overhead Alt. Lunges

30 Wall Balls 20/14