10.1.19

1
Oct

10.1.19

Announcements

Reminder: Reservations are required for all classes. They are open 72 hours prior to class start and close 1 hour prior.

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

15 Band Pass throughs

15 Banded Good Mornings

10 Banded Shoulder Press (each)

10 Band Pull Aparts

10 Scapular Push Ups

10 Hand Walkouts

10 Supermans

10 Scorpions

10 Squat Jumps

10m Lateral Bear Crawl

Coaching

Floor Press – DB (Barbell if more weight is needed at 10 Reps)

3-4 warm up sets to gradually build

5 Working Sets of 10 Reps – Resting 90 seconds between sets

10-12 Minutes to Prep FGB movements

– SDLHP

– Push Press

– Box Jump

Floor Press (10-10-10-*10-*10-*10-*10+*10)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest