6.13.19

CrossFit Fireborne – CrossFit-Lite

Warm-up

Warm-up (No Measure)

10 Minutes

10 Pass Throughs

5 Inchworms into hand walk out

10 Scapular Push Ups

10 KB Swings

10 Hollows

Coaching

10 minutes Handstand Practice

then

6 Rounds :30 Hold – Rest :60

Handstand Hold

6 x :30s hold – Hardest Variation

Metcon

Metcon (Time)

21-15-9

HR Push Ups

Box Jumps 24/20

Hollow Rocks