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

Warm-up

Warm-up (No Measure)

10 Band Pass Throughs

10 Banded Good Mornings

10 Banded Pull Aparts

10 Banded Shoulder Press

10 Cat/Cow

10 Scapular Push Ups

5 Dive Bomb Push Ups

10 Scorpions

10 Air Squats

10 Spiderman Lunges

Coaching

Strict Pull Up w/ 3 sec eccentric – Find Working Variation

6 Rounds

5 Strict PU w/ 3 sec Eccentric

10 Scapular Push Ups

15 Hollow Rocks

Rest 90s

Metcon

Metcon (3 Rounds for calories)

3 Rounds

AMCAP 3 Min.

15 HSPU

20 RKBS 70/53

25 Air Squats

Max Row Cals

Rest 3 Minutes