9.19.19

19
Sep

9.19.19

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)

15 Band Pass Throughs

10 Banded Good Mornings

10 Sufiyans

10 Inchworms

10 Cat/Cows

10 Wall Angels

20 Shoulder taps (plank)

20 Alt. Toe Touches (plank)

Coaching

20 Minutes

Handstand Walk Progression

– Wall Walk

– Kick up to Hold

– Shifting weight

– Shoulder Taps

– Hip Taps

– Free Stand Hold – Spotter

– Wall Walk Aways

10 Minutes

– Snatch Prep – Coach Led

Metcon

Metcon (Time)

10-20-30-20-10

Row Cals

Power Snatch 95/65