11.15.19

15
Nov

11.15.19

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)

25 Penguin Jumps

10 Up/Dn Dogs

20 Calf Pumps

10 Kick Outs

10 Scorpions

20 Glute Bridges

10 Monkey Jumps

10m Bear Crawl

10m Broad Jump

Coaching

10 Minute Jump Rope Work

DU Progressions

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute Clock

300 Singles

then AMRAP

15 Ab Mat Sit Ups

10 RKBS 70/53

5 Burpees