9.27.19

27
Sep

9.27.19

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)

300m Row

20 Alt. Toe Touches from Plank

12 Scapular Push Ups

6 Push Ups

12 Ring Rows

10 Hand Walk Outs

20 Pocket Taps

Coaching

4 Warm Up Sets each (sets of 8-10 reps)

Renegade Rows

GTOH

** Technique and Gradually Load for Metcon

Metcon

Metcon (Time)

8-12-16-12-8

Row Cals

Renegade Rows 45/30

GTOH 45/30