21
Aug
Core Work
CrossFit Fireborne – CrossFit
Warm-up (No Measure)
300m Run
15 Air Squats
10 KB Deadlifts
10 Alt Bird Dogs
:15s hollow hold
GHD Sit-up
Progressions
Metcon (Time)
1 RFT
10 Medball Cleans (20/14)
10 DB Ab-mat sit ups (20/15)
5m Bear crawl
20 Medball Cleans (14/10)
20 BD Ab-mat sit ups (15/10)
5m Bear crawl
30 Medball Cleans (10/8)
30 DB Ab-mat sit ups (10/5)
5m Bear crawl
40 Medball Cleans (8/6)
40 Ab-mat sit-ups