30
Nov
Row
CrossFit Fireborne – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
then….3 rounds
10 Pass Throughs
10 Good Mornings
10 KBDLHP
:15 Hollow
:15 Superman
Coaching
Row Technique – Cal/Hr
Metcon
Metcon (Time)
50-40-30-20-10
Row Cals
Ab Mat Sit Ups