Firefox

Complete as many rounds as possible in 17-minutes:

•35/45 Calorie Row
•8 Handstand Push-ups
•12 Toes-to-bar

The goal of the workout today is to work on your capacity in a longer chipper style workout.

Focus on:
- good leg drive on row
- do not go to failure with HSPU
- efficient TTB
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No Equipment 03172020

**Warm-up**
Complete 2 sets:

20s Plank Shoulder taps
20s Plank Arm Reaches
6-8 Rotational Push-up
8-10 Back Scale Ts (Each side)
6 Samson Lunge



Then, Complete 2 Rounds

10s Inplace High Knees + 15-20' High Knees
10s Inplace Butt Kickers + 15-20' Butt Kickers
15-20' Lateral Shuffle +Arm Swings  (Each direction)
15-20' Hurdle Steps Forward
15-20' Hurdle Steps Backward
8 Inchworms


**Metcon** (Score this portion)
Complete as many rounds as possible in 17-minutes:

•"Baseline Run" (Runout for the 60s, turn and run back to start. Then repeat same distance for the following rounds)
•8 Handstand Push-ups (or Modify with Pike Push-ups or Regular Push-ups)
•15 V-Ups

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Minimal Equipment 03172020

**Warm-up**
Complete 2 sets:

20s Plank Shoulder taps
20s Plank Arm Reaches
6-8 Rotational Push-up
8-10 Back Scale Ts (Each side)
6 Samson Lunge



Then, Complete 2 Rounds

10s Inplace High Knees + 15-20' High Knees
10s Inplace Butt Kickers + 15-20' Butt Kickers
15-20' Lateral Shuffle +Arm Swings  (Each direction)
15-20' Hurdle Steps Forward
15-20' Hurdle Steps Backward
8 Inchworms


**Metcon** (Score this portion)
Complete as many rounds as possible in 17-minutes:

•35/45 Calorie Bike or Row (or modify with the no Equipment "Baseline Run")
•12 Dumbbell Push Press #35/50
•10 Toes to Bar (or Modify with 15 V-ups)

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Core 03172020

Complete 3 sets of:

•30 sec Left Side Plank Rotations
•30 sec Hollow Hold
•30 sec Right Side Plank Rotations
•30 sec Hollow Hold
•30 sec Rest

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Accessory 03172020

Complete 2-3 sets of:

•8-10 Incline YTWs
•6-10 Tempo Ring Rows (4-2-4)

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Infinite Fit 03172020

AMRAP 17

20/30 Calorie Row
10 Tall Kneeling Press
10 Toes to Rig
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Comments

Christine Von Robke

Christine Von Robke 2 months, 1 week ago / Reply

Firefox: 3 + 35

Andy Coy

Andy Coy 2 months, 1 week ago / Reply

Firefox: 3 + 12

Paul Vander Schouw

Paul Vander Schouw 2 months, 1 week ago / Reply

Firefox: 3 + 31

Corey Bann

Corey Bann 2 months, 1 week ago / Reply

Firefox: 4 Rounds
Notes: First workout back and my lungs burn

Justin Corder

Justin Corder 2 months, 1 week ago / Reply

Firefox: 4 + 18
Notes: Good workout today. Everything unbroken, just slow on the rower.

Thomas El-Far

Thomas El-Far 2 months, 1 week ago / Reply

Firefox: 4 + 11

Dashira Silvestre

Dashira Silvestre 2 months, 1 week ago / Reply

Firefox: 3 + 25
Notes: Knees to bar

Brandon Coquyt

Brandon Coquyt 2 months, 1 week ago / Reply

Firefox: 4 + 37

Nathalia Anaya

Nathalia Anaya 2 months, 1 week ago / Reply

Firefox: 3 + 35

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