10.25.19

25
Oct

10.25.19

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)

10 Band Pass Throughs

10 Band Pull Aparts

10 Banded Shoulder Press

10 Banded Good Mornings

15 Glute Bridges

10 Cat/Cow

10 Scorpions

10 Supermans

10 Wall Angels

Coaching

10 Minutes

Handstand Practice

– HSPU Progression

10 Minutes

– Deadlift Warmup

Metcon – NO CAP

Metcon

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes