9/28/19

28
Sep

9/28/19

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

10m Broad Jump

10m Walking Lunge

10m Duck Walk

10m Bear Crawl

10 Scapular Push Ups

5 Dive bomb Push Ups

Coaching

5 Minutes RKBS technique

2-3 warm up sets to build and find working weight

5×10 REST 60-90

5 Minute Thruster Prep

Russian Kettlebell Swings (10-10-*10-*10-*10-*10-*10)

Technique

Find working weight

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min Clock

400m Run

then… AMRAP

12 DB Thrusters 45/30

8 Reverse Lunges

4 Box Jumps 24/20