9.21.19

21
Sep

9.21.19

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 Good Mornings

10 Spiderman Lunges

5 Inchworms w/ PU

10 Scapular Push Ups

10 Reverse Lunges

10 Glute Bridges w/ :03 hold

Coaching

Floor Press AHAP

3 warm up sets to gradually load to working weight

5 working sets AHAP Rest 60 between

**Focus on pausing in bottom position (elbows on floor) – release tension

Floor Press (10-10-10-*10-*10-*10-*10-*10)

Rest :60s

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

12 Push Press 45/30

6 Burpee Deadlift

12 DB Clean