9.12.19

12
Sep

9.12.19

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)

200m Run

10 Band Pull Aparts

10m Frog Hop

10m Reverse Bear Crawl

10m Frankenstein Walk

10 Reverse Lunges

10 Lateral Lunges

10 Jump Squats

10 Ring Rows

Coaching

Row Therapy – 10 Minutes

– Review Correct Starting and Finish position at the catch

– Legs/Hips/Arms

– 20 Strokes at Damper 1

– 20 Strokes at Damper 5

– 20 Strokes at Damper 10

1 Minute Max Distance – Max Effort

5 Minute Movement Prep

1 Minute Max Distance Row (Distance)

Max Effort – Max Distance (Meters) in 1 Minute

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute Amrap

12 Ring Rows

200M Run

12 Wall Balls 20/14