22
Jan
Upside (down)
CrossFit Fireborne – CrossFit-Lite
Warm-up (No Measure)
10 min
12 Pass Throughs
10 Wall Balls
10 Good Mornings
10 DB Push Press
:30s Plank
Wall/Pike Walks (5×2)
Rest :60s
Metcon (Weight)
12min Clock
21-15-9
Pike Push-Ups (30/24)
DB Hang Clean (30/20)
Remaining Time –
Max Weight – 1×3 DB Hang Clean and Press
Rx+ = DB Hang Clean (40/30)
Aftercare
2 Rounds
10 Wall Angels
10 Spiderman Lunges w/rotation
Then…Roll Hamstrings