11.19.19

19
Nov

11.19.19

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)

30 Jumping Jacks

10 pvc pass throughs

10 up/dn dogs

10 scapular push ups

10 lateral lunges

10 reverse lunges

10 forward lunges

10 hollows

10 supermans

Coaching

5 working sets

10 reps total

Rest 90

DB Front Rack Lunge (10-10-10-*10-*10-*10-*10-*10)

Metcon

Metcon (3 Rounds for reps)

3 Rounds For Reps

Min1 – Max Hanging Knee Raises

Min2 – Max Box Step Ups 24/20

Min3 – Max Push Press 45/30

Min 4 – Max Bike Cals

Min 5 – REST