Bottom Heavy

19
Jan

Bottom Heavy

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

10 Minutes

10m Bear Crawl

10m Duck Walk

10m Crab Walk

10m Broad Jump

10 MB Thrusters

Coaching

Team Up

Movement Prep

Metcon

Metcon (AMRAP – Rounds and Reps)

24 Minute AMRAP – Teams of 4

150 Wall Balls 20/14

150 Box Jump Overs 24/20

150 Russian KBS 53/35

*3 partners work on the AMRAP while one partner is on the bike for max cals…switch athlete

on the bike every 2 minutes

Metcon

Metcon (Time)

Max Wall Sit