8.22.19

22
Aug

8.22.19

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)

10 Banded Good Mornings

10 Lateral Lunges

10 Toe Hold Squats

10 Up/Down Dogs w/ calf pump

10m Broad Jump

10 Scapular Push Ups

10 Jump Squats

10 Scapular Pull Ups

Coaching

(15-20 Min)

3 warmup sets – find worming weight for 8-10 rep scheme

5 Rounds

8-10 Deadlifts AHAP

10 Box Jumps 24/20

Rest 2 Minutes

8-10 Minutes

Training Prep

– Pull Up

– RKBS

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups