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

Warm-up

Warm-up (No Measure)

400m Run

10m Walking Lunges

10 Toe Hold Squats

10 Scapular Push Ups

5 Push Ups

10 Lateral Lunges

5 Dive Bomb Push Ups

10 Jump Squats

Coaching

25 Minute Clock

4-5 warm up sets to load Front Squat to working weight

5 Rounds

5 Front Squats AHAP

20 AB Mat Sit Ups

Rest 2 Minutes

Front Squat (5-5-5-5-*5-*5-*5-*5-*5)

Metcon

Metcon (Time)

For Time

50 Wall Balls 20/14

40 HR Push Ups

30 Box Step Overs w/ MB 24/20 20/14

20 MB Cleans 20/14

10 Burpee Box Over 24/20