Core/Condition

CrossFit Fireborne – CrossFit-Lite

Warm-up

Warm-up (No Measure)

500m Row

then…3 Rounds

10 Supermans

10 Hollows

10 Spiderman Lunges w/ rotation

10 Scapular Push Ups

Coaching

Tabata Core

Tabata Hollow

rest 1 min

Tabata Side Plank (alt sides)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

20/15 Row Cals

10 Box Step Overs

5 Burpees