13
Oct
Double Underssss
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)
4 Rounds
20 Penguin Jumps
10m Walking lunges
10 toe hold squats
10 hand walk outs
Coaching
Double-Unders (Tabata)
Metcon
Metcon (Time)
5 Rounds
40 DU (or Penguin Jumps)
20 Box Step Overs
20 Reverse Crunches
20 Reverse Lunges
:20 sec Hollow Hold