4
Aug
8.4.19
CrossFit Fireborne – CrossFit
Warm-up
Warm-up (No Measure)
10 Band Pass Throughs
10m Banded Side Step each way
10 Banded Good Mornings
10 Banded Shoulder Press
10 Jump Squats
10 Lateral Lunges
20 Shoulder switches
400m Run
Coaching
Partner Up
Movement Prep
– DB Snatch – 5-8 Minutes
– Box Jump
– wall Ball
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 – Partner
18 Wall Balls 20/14
18 Box Jumps 24/20
18 Alt. DB Snatch 50/35
18 Plate Burpees (45#)
* 1 partner works, 1 rests. Switch every :30