11.7.19

7
Nov

11.7.19

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)

20 Jumping Jacks

10 Band Pass Throughs

10 Banded Face Pull

5 Inchworm w/ Push Up

10 Scapular Push Ups

10 Up/Dn Dogs

10 Scorpions

20 Shoulder Switches

10 Hip Switches

20 Glute Bridges

Coaching

5 minute

Discuss 5k

review prior results (if possible)

Metcon

5k Row (Time)

Max Effort 5k Row