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