11.22.19

22
Nov

11.22.19

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)

25 Jumping Jacks

10 Pass Throughs

10 up/dn Dogs

10 Scorpions

20 Shoulder taps

5 hand walk outs

10 Wall Angels

10 Hollows

:20 forward leaning rest

Coaching

~15 Minutes

Tabata 1

odds – Bar Hang

evens – Wall Sit

Tabata 2

odds – Hollow Hold

evens – Foward Leaning Rest

~5 minutes

Movement Prep For Metcon

Metcon

Metcon (Time)

21-15-9

Ball Slams 50/30

RKBS 70/53

*50FT Bear Crawl after each set