8.14.19

CrossFit Fireborne – CrossFit-Lite

Warm-up

Warm-up (No Measure)

10 Up/Down Dogs

10 Hollows

20 Russian Twists

10 Air Squats

10m Crab Walk

10m Bear Crawl

10m Lateral Bear Crawl

10m Lateral Lunges

Coaching

Tabata Hollow Rocks (8 Rounds for reps)

:20 ON

:10 OFF

Metcon

Metcon (No Measure)

20 Minute EMOM

ODDS – 10 Wall Balls 20/14

EVENS – 15 AB Mat SitUps