10.17.19

17
Oct

10.17.19

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 PVC Pass Throughs

10 PVC OHSQ

10 Sotts Press

5 Inchworms w/ Push Up

10 Scapular Push Ups

10 Scorpions

20 alt. toe touches from plank

Coaching

Postion focus review

3 warm up sets

5 wokring sets

Rest 90

Weighted Push Up (8-8-8-*8-*8-*8-*8-*8)

Weighted Push

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

12 Wall Balls 20/14

10 HR Push Ups

8 MB OHSQ 20/14