10.21.19

21
Oct

10.21.19

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)

10 Banded Good Mornings

10 Band Pass Throughs

10 Band Pull aparts

15 Glute Bridges

10 Scapular Push Ups

10 Wall Angels

10 Ring Rows

10 Jump Squats

Coaching

5×8

Single Leg Deadlift (each leg)

3-4 warm up sets to find working weight (DB or KB)

5 working sets

rest 90

Metcon

Metcon (3 Rounds for reps)

EMOM12

1. Ball Slams 50/30

2. Ab Mat Sit Ups

3. Max Bike Cals

4. REST