11.06.19

6
Nov

11.06.19

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)

200m Run

10 Band Pass Throughs

10 Band Pull Aparts

10 Banded Good Mornings

10 Banded Shoulder Press

10 Scapular Pull Ups

10 Ring Rows

10 Hollow Rocks

10 Supermans

Coaching

5 Minutes to find working variation of Strict Pull Up at 5 Reps

6 Sets

5 Strict Pull Ups AHAP

15 Hollow Rocks

Rest 90

Pull Up (5-5-*5-*5-*5-*5-*5-*5)

:90s Rest

Metcon

Metcon (Time)

For Time

18-16-14-12-10-8-6-4-2

Alt. DB Clean & Jerk

2-4-6-8-10-12-14-16-18

T2B