12
Oct
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