6
Jan
Ride and Jump
CrossFit Fireborne – CrossFit-Lite
Warm-up (No Measure)
6 min
10 Double Unders
20 Arm Circles (10 each way)
5 Jump Squats
10 Leg Swings (5 each side)
1500m Slow Row (No Measure)
10 min ~
1500m Row @ 1.5x 5k PR
Metcon (8 Rounds for reps)
16 min
4 Rounds
:30s ON :90s OFF
Max Bike Cals
Max Double Unders
Aftercare
10 min
3 Rounds
8 Alt Spiderman Lunge with :10s pause
10 PVC Pass Throughs