9.16.19

16
Sep

9.16.19

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)

10 Band Pass Throughs

10 Banded Good Mornings

10 Spiderman Lunges

10 Scorpions

10m Broad Jump

10 Jump Squats

:20 High Plank (together)

20 “Slow” Mountain Climbers

20 “Slow” Shoulder Taps

Coaching

5 Minutes KBDLHP Technique and complete warm up sets

5 working sets of 8 reps AHAP – Rest 60

KB DLHP (8-8-8-*8-*8-*8-*8-*8)

KettleBell Dealift High Pull

Metcon

Metcon (3 Rounds for reps)

2 Minutes

Max RKBS 70/53

REST 2 Minutes

2 Minutes

Max AB Mat Sit ups

REST 2 Minutes

2 Minutes

Max Box Jump 24/20