12
Jun
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