10.14.19

14
Oct

10.14.19

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)

10 Band Pass Throughs

10 Band Pull Aparts

10 Scapular Push Ups

5 Pull Ups

10 Hollows

10 Supermans

10 V-Ups

10 Hollow Rocks

10 Scapular Ring Rows

Coaching

Strict Pull Up – 5×5

3 warm up sets to practice form and find working variation

5 Rounds

5 Strict Pull Ups

10 Hollow Rocks

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

12 Renegade Rows

12 V-Ups

12 Push Ups