6.15.19

CrossFit Fireborne – CrossFit-Lite

Warm-up

Warm-up (No Measure)

3 Rounds

10 Spiderman Lunges

10 Good Mornings

10 Air Squats

10 DB Press

:20 Plank

Coaching

Movement Prep

Metcon

Saved by the Kettlebell (3 Rounds for reps)

3 Rounds for Max Reps

1 Minute Burpees

1 Minute Wall-Ball 14/10

1 Minute KB Deadlift 70/53

1 Minute Ab Mat Sit Up

Rest 1 Minute