10.23.19

23
Oct

10.23.19

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

10 Up/DN Dogs

10 Spiderman Lunges

10 Reverse Lunges

10 Lateral Lunges

10 Skaters

10 Monkey Jumps

10m Broad Jump

10m Bear Crawl

10m Duck Walk

10 V-Ups

Coaching

3-4 warm up sets to focus on form and pick correct working weight

5 working sets

10 Alt. FR DB Lunge

20 Skaters

REST 90

DB Front Rack Lunge (10-10-10-*10-*10-*10-*10-*10)

Metcon

Metcon (Time)

For Time

50 Lateral Box Step Overs 24/20

40 RKBS 53/35

30 V-Ups