9.14.19

14
Sep

9.14.19

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 Air Squats

20 Pocket Taps

20 Alt. Toe Touches (plank)

10 Jump Squats

10 Lateral Lunges

10 Wall Angels

Coaching

4 Rounds

10 Bear Hug Squats (AHAP) (Slam Ball or Med Ball)

20 Weighted Russian Twists (AHAP)

Rest 90

3 warm up sets to find weights for both movments

Metcon

Metcon (5 Rounds for reps)

EMOM 15

:20 On :40 OFF

1.Bike Cals

2. Ball Slams (AHAP)

3. Jump Squats