take a deeeep breathe

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

10 Minutes

200m Row

10 Walking Lunges

20 Alt. Toe Touches

:20s Hollow

20 Pocket Taps

Coaching

Review Row Technique – Sprint

1 min Max Row (Distance)

1 min Max Distance

Metcon

Metcon (Time)

For Time

1000M Row

12 Burpees Over Erg

50 Double Unders

800m Row

12 Burpees Over Erg

50 Double Unders

600m Row

12 Burpees Over Erg

50 Double Unders

400m Row

12 Burpees Over Erg

50 Double Unders

200m Row

12 Burpees Over Erg

50 Double Unders

30 Min Cap