6.12.19

CrossFit Fireborne – CrossFit-Lite

Warm-up

Warm-up (No Measure)

20/15 Bike Cals

then 3 rounds

10 walking lunges

10m frog hop

10m duck walk

10 Spiderman Lunges

Coaching

Find working weight

5 Rounds

10 Goblet Squats AHAP

10 Jump Lunges (unweighted)

Rest 60

Goblet Squat (5×10 )

Metcon

Metcon (AMRAP – Reps)

12 Minute Clock

40/30 Bike Cals

then AMRAP of

15 Hanging Knee Raises

15 Jump Squats

20m Bear Crawl