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

Warm-up

Warm-up (No Measure)

20 Jumping Jacks

10 Lateral Lunges

10 Reverse Lunges

10 Toe Hold Squats

20 Skaters

10 Jump Squats

10m Broad Jump

10 Banded Face Pulls

20 Alt. Toe Touches (from Plank)

20 Shoulder Taps (from Plank)

Coaching

3-4 warm up sets

10 lunges TOTAL – Alternating

5 Rounds

10 Alt. FR Lunges

20 Skaters

Rest 2 Min

10 Minutes

SDLHP

Box Jump Over

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

Metcon

Metcon (Time)

10-20-30-20-10

Box Jump Overs 24/20

Sumo DLHP 95/65