10.30.19

30
Oct

10.30.19

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)

400m Run

10 Up/Dn Dogs

20 Calf Pumps

20 Penguin Jumps

20 Arm Circles

10 Scapular Push Ups

5 Push Ups

5 Dive Bomb Push Ups

10 Scorpions

10 Hip Switches

Coaching

10 Minute

Double Under Practice

10 MInute

Push Jerk Technique

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

30 DU

12 Push Jerk 95/65

8 Burpee over Bar