Off the Hinges

CrossFit Fireborne – CrossFit-Lite

Warm-up (No Measure)

10 min

200 m Row

10 Good Mornings

:20s Plank

10 Glute bridges

Mobility

KB DL (10-8-6-4)

Increase weight each set

Rest :60-90s

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

20/18 Cal Row

10 AbMat situps

20 KB Swings (53/35)

Rx+ = (70/44)