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

Warm-up

Warm-up (No Measure)

30 Jumping Jacks

10 pvc pass throughs

10 pvc ohsq

10 pvc corkscrews each

10 lateral lunges

10 reverse lunges

10 forward lunges

10 hollows

10 supermans

Coaching

20 minutes max

2+ warmup sets of 10 Back Rack Lunges (total)

5 rounds

10 Lunges (AHAP)

10 Hollows

10 Supermans

Rest 90

then

10 minutes – movement prep for metcon

Back Rack Lunge (10-10-*10-*10-*10-*10-*10)

Metcon

FGB – v.3 (3 Rounds for reps)

1 Min. T2B

1 Min. Hang Power Snatch 95/65

1 Min. Box Jump over 24/20

1 Min. Push Press 95/65

1 MIn. Bike Cals

1 Min REST