25
Nov
11.25.19
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)
15 Band pass throughs
15 band pull aparts
15 banded good mornings
10 monkey jumps
10 spiderman lunges
10 dead frogs
10m duck walk
10m crab walk
Coaching
Deadlift
20 minute clock
build to heavy 5 (TnG)
5-5-5-5-5-5-*5
10 minutes
Power clean technique
Deadlift (5-5-5-5-5-5-5-5-*5)
Metcon
Linchpin Test 10 (Time)
5 RFT
15 Wall Balls 20/14
15 Power Cleans 95/65