9.20.19

20
Sep

9.20.19

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)

400m Run

10 Up/Down Dogs

10 Scapular Push ups

10 Hollows

20 Shoulder Taps

10 V- Ups

10 Ring Rows

10m Lateral Bear Crawl

Coaching

5 Rounds

8 Bent Over Row

:20 Plank

Rest 90

**3-4 warm up sets to find working weight

Bent Over Row (8-8-8-*8-*8-*8-*8-*8)

Metcon

Metcon (Time)

400m Run

then….

1-2-3-4-5-6-7-8-9-10

Ball Slam 50/30

10-9-8-7-6-5-4-3-2-1

V-Ups