Oct. 6, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

EMOM 8:00 (:40 of work)

Bent over rows

AAB

Hollow Rocks

Burpee Pull Up

2. Strength – For Weight

Push Press

Warm up to a single at 80-90%

Then 10×3 @70%

3. “Bambi” – For Time

Run 400m

Then,

15-12-9

GHD Sit Ups

Calorie AAB

Then,

Run 400m

4. Skill – Every :90 for 10 Rounds –

Alternating Movements

5-10 Chest to Bar Pull Ups

7-14 Toes to Bar

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