9.23.19

23
Sep

9.23.19

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)

200m Run

10 Air Squats

10 Spiderman Lunges

10 Toe Hold Squats

10m Frog Hop

10m Duck Walk

10 Bottom Squat Calf Raises

Coaching

Front Squat (10-10-10-*10-*10-*10-*10-*10)

Metcon

Metcon (AMRAP – Reps)

9 Minute AMRAP

2 Box Step Ups 24″/20″ 45/30

2 Burpees

4,4

6,6

8,8