11.4.19

4
Nov

11.4.19

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)

30 Jumping Jacks

10 Pass Throughs

10 Air Squats

10 Up/dn Dogs

10 Spiderman Lunges

10 Ring Rows

10 Scapular Pull Ups

10 Jumps squats

Coaching

5 Minutes

Review Goblet Squat

Find working weight – unbroken sets of 10 AHAP

Goblet/Jump

10 min EMOM

– 10 Goblet Squats

– 5 Jump Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

5 DB Clusters 45/30

10 Hanging Knee Raises