11.21.19

21
Nov

11.21.19

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)

10 Kick Outs

15 Band Pass Throughs

10 Band Shoulder Press

15 Band Pull Aparts

10 Spiderman Lunges

10 toe Hold Squats

5 up/dn dogs

10 scorpions

5 dive bomb push ups

Coaching

DB Squat Clean Review

5 minutes to find working weight/warm up sets

5×8 Rest 90

DB Squat Clean (8-8-*8-*8-*8-*8-*8)

DB Squat Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute Clock

750m Row

then – AMRAP

4 DB Thrusters 50/35

8 Burpees

12 Ring Rows