9
Jan
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