11.18.19

18
Nov

11.18.19

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 band pass throughs

15 band pull aparts

15 banded good mornings

5 up/dn dogs

10 scapular push ups

5 dive bomb push ups

20 shoulder taps

10 hand walkouts

19 v-ups

Coaching

DB Press – Single Arm (8-8-*8-*8-*8-*8-*8)

Complete 8 reps on each arm then Rest

Metcon

Metcon (4 Rounds for reps)

EMOM16

:30 On/:30Off

1. Renegade Row 45/30

2. KBDLHP 70/53

3. V-Ups

4. Burpees