Foundations 2

CrossFit Fireborne – Foundations

Coaching

Rowing 101

Catch/Drive/Finish/Recovery

1 set of 10 pulls

Adjust Catch and Drive

2-3 1:00 sets focusing on positioning

Warm-up

Warm-up (No Measure)

7 Min Amrap

10 air squats

5 inchworm w/ pushup

150m row

Coaching

High Bar Back Squat

*Bail technique and rack ettiquette

Coaching

Skill – Burpee

Metcon

Metcon (Time)

10-8-6-4-2

Burpees

10 Air Squats

10 Min CAP