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

Warm-up

Warm-up (No Measure)

400m Run

10 Prisoner Squats

10 Toe Hold Squats

10 Up/Dn Dogs

10 Scorpions

10 Wall Angels

5 Minutes

– Front Rack Mobility

Coaching

Front Squat

– 3-4 Warm Ups sets to gradually load

5 Rounds

– 8 Front Squats

– 20 Reverse Crunches

– REST 2 Min

Front Squat (8-8-8-*8-*8-*8-*8-*8)

Metcon

2k Row (Time)

Max Effort 2k Row