8.9.19

9
Aug

8.9.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

10 PVC Pass Throughs

10 PVC Corkscrews

5 Inchworms w/ Push Ups

10 Scapular Push Ups

10 Toe Hold Squats

10 Single Leg Glute Bridges

Barbell

10 Good Mornings

10 Deadlifts

Coaching

20 MInute Clock

Build to heavy Static 5×5

Rest as needed (2-3 minutes between working sets)

then

10 Minutes

Prep HSPU /Dip

Deadlift (5-5-5-*5-*5-*5-*5-*5)

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here