8.24.19

24
Aug

8.24.19

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)

400m Run

10m Frankstein Walk

20 Leg Swings

10m Lateral Bear Crawl

10m Reverse Bear Crawl

10m Broad Jump

10 Jump Squats

10 Hollows

10 Supermans

10 Banana Rolls

Coaching

1 Min – Bike Cals @ 50% effort

Rest 3 Minutes

1 Min MAX Bike Cals (100% effort)

Rest 5-8 Minutes

Prep RKBS

Partner Up

1 Min Max Bike Cal (Calories)

Max Bike Cals in 1 Minute

Metcon

Metcon (AMRAP – Reps)

AMRAP20

Teams of 2

50/40 Cal Row

50 Burpees

50/40 Bike Cals

50 RKBS 70/53

All Reps at one movement completed before moving to the next. Split Reps as desired. (RKBS should be weight that can be done 15+ unbroken)

M/M = 50 Cals

M/F = 45 Cals

F/F = 40 Cals