8.7.19

7
Aug

8.7.19

CrossFit Fireborne – CrossFit-Lite

Warm-up

Warm-up (No Measure)

10 Band Pull Aparts

10 Banded Shoulder Press

10 Banded Good Mornings

10 Spiderman Lunges

10 Squat Jumps

10m Broad Jump

10m Crab Walk

10 Hollows

10 Supermans

Coaching

8 Min EMOM

odds – 15 RKBS 70/53

evens – :30s Plank

then –

5 Minutes DB Snatch Practice and loading

Metcon

Metcon (Time)

30-20-10

Alt. DB Snatch 45/30

Burpee over DB