10.24.19

24
Oct

10.24.19

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 Band Pass Throughs

10 Band Pull Aparts

10 Band Shoulder Press

10 UP/DN Dogs

10 Scorpions

10 Spiderman Lunges

Coaching

3-4 warm up sets to find working weight for Press

4 Rounds

8 Strict DB Press AHAP

16 Shoulder Taps

REST 90

DB Shoulder Press (8-8-8-*8-*8-*8-*8)

Metcon

Metcon (3 Rounds for reps)

12 Min EMOM

1. Max Push Press 45/30

2. Max Ab Mat Sit Ups

3. Max Bike Cals

4. REST