11.17.19

17
Nov

11.17.19

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)

15 PVC Pass Throughs

15 PVC Behind Neck Press

10 Scapular Push Ups

5 Inchworms w/ Push Up

10 Reverse Lunges

10 Lateral Lunges

10 Jump Squats

Coaching

Partner Up

Movement Prep

Metcon

Metcon (4 Rounds for reps)

AMRAP in 19 Minutes

4 Rounds

Min 1 – HR Push Ups

Min 2 – Lateral Box Step Overs 24/20

Min 3 – Push Press 45/30

Min 4 – Cals (Row or Bike)

Min 5 – REST

Partners switch every :30s