Sept. 19, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

Floss Quads above Knee then

3 Steady Rounds

8 DBL DB Front Squat

8 DBL DB Push Press

8 DBL DB Lunges Steps

2. Strength –

Walking Lunge Steps

4×12 Choose one weight for all 4

3. Met-Con – For Time

“Angie”

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

*** if you want to grab a partner and do this go for it!!

4. Interval –

3 Rounds

20/12 Calories on AAB

20 DB Shoulder to OH 35/25s

3 Rope Climbs

Rest 3:00

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