10.10.19

10
Oct

10.10.19

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-Lite

Warm-up

Warm-up (No Measure)

200m Run

10 Spiderman Lunges

10 Scorpions

10 Up/Dn Dogs

10 Air Squats

20 Skaters

10 Hollows

10 Supermans

10 Reverse Crunches

10 Mountain Climbers

Coaching

2-3 warm up sets

then

5 rounds

10 DB Front Squat AHAP

10 Reverse Crunches

10 SLOW Mountain Climbers

Rest 2 Min

DB Front Squat (10-10-*10-*10-*10-*10-*10)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

10/8 Bike Cals

10 MB Thrusters 20/14

20 Skaters