8.3.19

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

10 Up/Down Dogs

10 Jump Squats

10 Hollow Rocks

10 Bottom Squat Calf Raises

5 InchWorm w/ Push Up

10m Crab Walk

10m Frankenstein Walk

10m Walking Lunge

400m Run

Coaching

Partner Up

Metcon

Metcon (Time)

For Time – Partner (35 Minute CAP)

YGIG Full Rounds

4 Rounds Each

200m Slam Ball Run (50/30)

20 Air Squats

Then

3 Rounds Each

5 Burpees

10 HR Push Ups

10 AbMat Sit Ups

Then

2 Rounds Each

200m Slam Ball Carry (50/30)

20 Air Squats