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

Warm-up

Warm-up (No Measure)

400m Run

10 Band Pull Aparts

10 Scapular Push Ups

10m Bear Crawl

10m Reverse Bear Crawl

10 Scapular Pull Ups

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

10 MInute Metcon Prep

– Pull Ups

1 Minute Max Distance Row (Distance)

Max Effort – Max Distance (Meters) in 1 Minute

Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups