9.24.19

24
Sep

9.24.19

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)

20 Jumping Jacks

10 Spiderman Lunges

10 Monkey Jumps

20 Glute Bridges

10m Lateral Bear Crawl

10 UP/DN Dogs

20 Pocket Taps

20 Shoulder Taps

Coaching

3-4 warm up sets to practice technique and find working weight

5 working sets 8 reps + 20 weighted russian twists Rest 90

5 Rounds

8 DB Cleans AHAP

20 weighted russian twists

Rest 90

DB Clean (8-8-8-*8-*8-*8-*8-*8)

Metcon

Metcon (Time)

For Time

40 MB Cleans 20/14

10m Bear Crawl

30 AB Mat Sit Ups

10m Bear Crawl

20 Wall Balls

10m Bear Crawl

10 Burpees

10m Bear Crawl