Partner Demo

Announcements

Bring a Guest Contest!
8th through 14th, Bring in the most Guests and WIN a Free 30 minute ASCEND Session.

CrossFit Fireborne – CrossFit-Lite

Warm-up (No Measure)

300m run

Then…Roll the Dice!

Roll it twice, pick your vice – (4x each)

3 burpees

10 Alt. Lunges

10 Light KBDLs

10 Ring Rows

3 Inchworms w/pushup

10 Light DB Presses

Banana Rolls (3×5)

Metcon (Time)

Partner Up!

20 – Syncro Push-ups

Then…3 rounds

20 – B2B Alt Ground to Over Shoulder

20 – Friendship Lunges

20 – Plank High 5’s

20 – Rotating Wall Balls

Cash out – 200m Team Run