10.16.19

16
Oct

10.16.19

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)

20 Jumping Jacks

20 Leg Swings

10m Frankenstein walk

10m Broad Jump

10 Up/Dn Dogs

10 Cat/Cow

10 Scorpions

10 Lateral Lunges

10 Single Leg Glute Bridges

Coaching

Tabata Handstand Hold

Movement Prep

– Suitcase DL

– Box Jump

Tabata Handstand Hold

Tabata Handstand Hold (hardest Variation)

Metcon

KB Christine (Time)

3 Rounds for time

500m Row

12 Suitcase DL 70/53

21 Box Jumps 20″