12
Feb
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