10.4.19

4
Oct

10.4.19

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)

200m Run

10 PVC Pass Throughs

10 PVC Corkscrews

10 PVC Bottom Squat Press

10 Air Squats

10 Spiderman Lunges

10 Shoulder Taps

10 Hand Walkouts

Coaching

Movement Prep

Metcon

DB 16.5 (Time)

21 DB Thrusters 45/30

21 Burpees over DB

18DB Thrusters 45/30

18 Burpees over DB

15 DB Thrusters 45/30

15 Burpees over DB

12 DB Thrusters 45/30

12 Burpees over DB

9 DB Thrusters 45/30

9 Burpees over DB

6 DB Thrusters 45/30

6 Burpees over DB

3 DB Thrusters 45/30

3 Burpees over DB