11.23.19

23
Nov

11.23.19

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)

20 Penguin Jumps

10 Up/Dn Dogs

20 Walk the dog (calf pumps)

10 Scorpions

10 Hollows

10 Supermans

10 V-Ups

10 Hollow Rocks

20 Russian Twists

20 Penguin Jumps

Coaching

Team Up (3’s)

Double Under Practice

Metcon

Team Annie (Time)

For Time

150-120-90-75-60

Double Unders

Ab-Mat Sit Ups

**after each set of sit ups – 10 synchro burpees