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

Warm-up

Warm-up (No Measure)

200m Run

10 Band Pass Through

10 Band Pull Apart

10 Band Shoulder Press

10 Up/Dn Dogs

10 Scorpions

10 Spiderman Lunges

10 Hip Switches

10 Air Squats

Coaching

5 working sets

Rest 2 Min

Press (strict +Push) (10-10-10-*10-*10-*10-*10-*10)

5 working sets – Static

5 Strict Press + 5 Push Press

AHAP

3-5 warm up sets to progressively load to working weight

Metcon

Metcon (Time)

3 RFT

21 Wall Balls 20/14

15 Pull Ups

9 Thrusters 115/80