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