Just move

CrossFit Fireborne – CrossFit-Lite

Warm-up

Warm-up (No Measure)

500m Row

then 3 rounds

5 inchworm w/ pushup

10 walking lunges

10 scapular pushups

10 ring rows

Coaching

5 minute Row Technique

200m Row (Time)

Metcon

Metcon (AMRAP – Rounds and Reps)

13 Minute Clock

1000m Row

then AMRAP

10 Air Squats

5 Burpees

10 Ring Rows

5 Push Ups