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