Lets get Upside Down

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

10 Minutes

10 Pass Throughs

10 Scapular Push Ups

5 Dive Bomb Push Ups

10 Light Wall Balls

10 Spiderman Lunges

Mobility

Coaching

8 Rounds

20 Shoulder Taps

:30s Hollow Hold

Rest 60s

Shoulder Taps (8 x 20)

Highest Variation

Hollow Hold (8 x :30s)

Metcon

Metcon (2 Rounds for reps)

5 Minute Clock

60 AbMat Sit Ups

Max Wall Balls 20/14

Rest 2 Minutes

then….. 5 Minute AMRAP

5 HSPU

10m Bear Crawl

15 Jump Squats