10.15.19

15
Oct

10.15.19

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 Up/Dn Dogs

10 Hand Walkouts

10 Jump Squats

10 Hollows

10 Supermans

10 Banana Rolls

10 Kip Swings

Coaching

DB Thurster

2-3 warmup sets

5×10 AHAP

REST 90

DB Thruster (10-10-*10-*10-*10-*10+*10)

Metcon

Metcon (Time)

27-21-15-9

MB Thruster 20/14

Hanging Knee Raise