11.6.19

6
Nov

11.6.19

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)

10 Band Pass Throughs

10 Band Pull Aparts

10 Up/Dn Dogs

10 Scorpions

10 Dead Frogs

10 V-Ups

10 Air Squats

10 Scapular Ring Rows

10 Wall Angels

10 Ring Rows

Coaching

Find working angle of Ring Row

then

5 rounds

10 Ring Rows

15 AB Mat Sit Ups

Rest 90

Ring Row 5×10 (10-10-*10-*10-*10-*10-*10)

Ring Row 5×10

Metcon

Metcon (Time)

10-1

Wall Balls 20/14

1-10

V-Ups