10.28.19

28
Oct

10.28.19

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 good mornings

10 toe hold squats

10 up/dn dogs

10 Spiderman lunges

10 Jump Squats

Coaching

5 Minute Row review

– Damper/Stroke Rate/Pace

500m Row @60% = s/m ~19-22

rest 2 minutes

500m Row @80% – s/m ~23-26

rest 2 Min

Max effort 500m Row

5 minute Metcon Prep

– C2B

500m Row (Time)

Max Effort 500m Row

Metcon

Metcon (5 Rounds for calories)

5 Rounds

2 Minute AMCAP

8 C2B

16 Box Jump Overs 24/20

Max Row Cals

REST 2 Min.