Roses are Red, Violets are Blue….. Med Balls are….

16
Feb

Roses are Red, Violets are Blue….. Med Balls are….

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

then….. 3 Rounds

10m Bear Crawl

10m Duck Walk

10m Crab Walk

10m Walking Lunge

Coaching

Partner Up

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

30 Minute Clock

2500m Row (Switch every 250m)

THEN…..AMRAP w/ Remaining Time

50 Partner Med Ball Russian Twists

40 Partner Med Ball Sit Ups

30 MB OH Squats

20 Wall Balls

*For Russian Twists, sit back to back, feet elevated, rotate to hand ball to each other. Each hand off is 1 Rep.

*For Sit Ups, face each other, touch the ball to the ground behind head, then pass or hand ball to partner.

*OH Squat and Wall Ball – break up as needed.