Dip and Sit

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

10 Minutes

20 Singles

10 Pass Throughs

10 Scapular Push Ups

10 Down/Up Dogs

:15s Hollow Hold

Coaching

Dip/L-Sit (8-10 Dips (Hardest Variation) + Max L-Sit Rest 90 )

Metcon

Metcon (Time)

5 RFT

50 Double Unders

10 Ring Dips