Pull

CrossFit Fireborne – CrossFit-Lite

Warm-up (No Measure)

8 min

8 Banded Face Pulls

8 Shoulder Taps

8 Toe Touches

8 DB Bent-over Rows

One-Arm Ring Row (3×8)

3×8 each side

:60s Rest (after both sides)

PVC Pull Down (5×5)

5×5 w/Eccentric Hold (:3s)

:60s Rest

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 Renegade Rows (40/25)

10 Burpee Deadlifts (40/25)

10 Ab-mat Situps

Rx+ = (50/35)
Aftercare

3 min ~

2 Rounds

:30s Banded Lat Stretch (each side)

10 Scap Push Ups