29
May
5.29.19
CrossFit Fireborne – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
then 3 rounds
10 Air Squats
10 Russian Swings
10 Wall Balls
10 Up/Down Dogs
Coaching
7×1 Tempo
7s down / 3s pause
on the 90
*3-5 warm up sets to load to opening weight
Back Squat (7s down / 3s pause)
Metcon
Metcon (Time)
4 Rounds
400m Run
30 Russian Swings 53/35
30 Wall Balls 20/14 10’/9′