Just Move

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

10 minutes

10m Bear Crawl

10m Duck Walk

10m Crab Walk

10m Frog Hop

30 Singles

Coaching

Movement Prep

Metcon

Metcon (12 Rounds for reps)

:30 ON :90 OFF

4 Rounds

1. Max DU

2. Max Burpees

3. Max Row Cals