Dip & Sit

Announcements

Bring a Guest Contest!
8th through 14th, Bring in the most Guests and WIN a Free 30 minute ASCEND Session.

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

then…. 3 Rounds

10 Banded Face Pulls

:15 sec Hollow Hold

10 Hand walkouts

10 Wall Angels

Coaching

Ring Dips (5×8)

Hardest Dip Variation

L-Sit (Max Hold)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

12 Wall Balls (20/14)

8 Ball Slams (50/30)

12 Ab Mat SitUps

8 HR PushUps