11.25.19

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-Lite

Warm-up

Warm-up (No Measure)

15 Banded Pass Throughs

15 band pull aparts

15 banded good mornings

10 prisoner squats

5 up/dn dogs

10 monkey jumps

10 scorpions

10 single leg glute bridges (each)

Coaching

KB DL (8-8-8-*8-*8-*8-*8-*8)

Increase weight each set

Rest :60-90s

Metcon

Metcon (Time)

5 RFT

15 Wall Balls 20/14

15 DB Cleans 45/30