10.31.19

31
Oct

10.31.19

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)

10 Band Pass Throughs

10 band pull aparts

10 banded shoulder press

10 Banded Good Mornings

10 toe hold squats

15 Glute Bridges

10 jump squats

10m broad jump

10m crab walk

Coaching

Suitcase Deadlift

3×10 – gradually load to find working weight

Ball Slam

3×10 – Gradually load to find working weight

Metcon

Metcon (Time)

5 RFT

10 Suitcase DL 70/53

25ft Broad Jump

10 Ball Slams 50/30

25ft. Broad Jump