6.25.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Up/Down Dogs

200m Run

10m walking knee tucks

10m Frankenstein walk

10m Side Shuffle (each)

10m Karaoke (each)

200m Row

Coaching

Brief Workout

Metcon

Metcon (Time)

3 Rounds

Row 500m

Run 400m

Rest 1 minute between rounds

After last round rest 5 full minutes

Then 3 rounds

Row 250m

Run 200m

Rest 1 minute between rounds

30 Min CAP