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**