9.18.19

18
Sep

9.18.19

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 PVC Pass Throughs

10 PVC Corkscrews

10 OHS

10 Sotts Press

10 Scapular Push Ups

10 Hollows

10 V-Ups

:20s Plank

Coaching

5 Rounds

5 Strict Press+5 Push press

10-10-*10-*10-*10-*10-*10

Press (strict +Push)

5 working sets – Static

5 Strict Press + 5 Push Press

AHAP

3-5 warm up sets to progressively load to working weight

Metcon

Metcon (4 Rounds for reps)

16 Minute EMOM

1. 15 Hanging Knee Raises

2. :30s Max Bike Cals

3. 15 Ab Mat Sit Ups

4. :30s Max Jump Squats