5 Rounds
run 400 meters
21 Burpees
10 knee to elbows
modified
ride the bike on a high resistance for 4 minutes
if you cant do the knee to elbows, set the bench up with a decline and do 20 decline situps.
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Demos & Exercises
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- ConFireCrossfit
- This site is being opened for the Firefighters of Contra Costa County Fire Protection District as an online tool to assist with physical fitness. Crossfit workouts will be posted daily, along with articles, pictures, and videos related to Crossfit, Physical fitness, Nutrition, and other subjects related to the job of firefighting. This is your website, feel free to comment, ask questions, and poke fun of each other. The intent is to bring functional fitness to our firefighting community.
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