13
Oct
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