24
Jul
7.24.19
CrossFit Fireborne – CrossFit
Warm-up
Warm-up (No Measure)
15 PVC Pass Throughs
10 PVC Corkscrews (each)
10 Scapular Push Ups
10 Hollows
10 Supermans
10 Jump Squats
10 Lateral Lunges
5 Inchworm w/ Push Ups
Coaching
Kipping Progression/Development
– BMU
– Pull-Up
– Hollow/Superman – Banana Rolls
Metcon
Metcon (Time)
FOR TIME
3 Rounds
5 Burpee Box Overs 24/20
5 Bar Muscle Ups
2 Rounds
10 Burpee Box Over 24/20
10 C2B
1 Round
15 Burpee Box Over
20 Pull-Ups
**15 Min CAP**