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

Warm-up

Warm-up (No Measure)

25 Jumping Jacks

10 Spiderman Lunges

10 Scorpions

5 Inchworms w/ Push Ups

10 Air Squats

10m Frog Hop

10m Duck Walk

10m Crab Walk

Coaching

Partner Up

Movement Prep

Metcon

Metcon (5 Rounds for reps)

AMRAP in 29 Minutes

5 Rounds

Min 1 – Wall Balls 20/14

Min 2 – T2B

Min 3 – Box Jumps 24/20

Min 4 – Push Press 75/55

Min 5 – Cals (Row or Bike)

Min 6 – REST

Partners switch every :30s
Teams of 2 complete all five rounds together, with the first partner accumulating as many reps as possible in :30 seconds, then switching to the second partner who then also completes as many repetitions as possible in the remaining :30 seconds. Score is total reps as a team.