Plate Squats

CrossFit Fireborne – CrossFit-Lite

Warm-up (No Measure)

10 min

Row 5 Cals

5m Crab Walk

5m Frog Hop

10 DB Presses

Plate Squats (5×12)

Mobility

Overhead Plate Squats

5×12

:60 – :90s Rest

Metcon (Time)

12 min cap

9-12-15-18

OH Plate Squats (35/25)

Row Cals

Rx+ = 12-15-18-21
Aftercare

5 min ~

2 Rounds

10 Wall Angels

5 Inchworms

10 Good Mornings