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

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

Accessorize

20 Minutes to complete

5×15 Ab Mat SitUp

5×10 Bicep Curl

5x 10 Banded Tricep Pull Down

5x :30s Farmer Hold AHAP

5×10 Reverse Fly AHAP

Rest as needed work through all in the 20 minute block

Metcon

5k Row (Time)

Max Effort 5k Row