9
May
5.9.19
CrossFit Fireborne – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
then 3 Rounds
10 Pass Throughs
5 Dive Bomb Push Ups
10 Scapular Pull Ups
10 Hollows
10 Supermans
Coaching
Bar Muscle Up Progression
– Russian Dip
Metcon
Metcon (4 Rounds for reps)
:30 ON / :30 OFF – 4 Rounds
1. BMU
2. Bike Cals
3. HR Push Ups
4. Hollow Rocks