Kipping

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

10 Pass Throughs

10 Band Pull Aparts

10 Spiderman Lunges

10 Scorpions

10 Scapular Push Ups

Coaching

Kipping Development

– Pull – Up

– T2B

– HSPU

Metcon

Metcon (AMRAP – Reps)

16 Minute Clock

1000m Row

then AMRAP

10 Pull Ups

15 MB Cleans 20/14

20 AbMat SitUps