7
Jan
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