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

Warm-up

Warm-up (No Measure)

400m Run

10 Walking Lunges

10 Jump Squats

10 Hand Walk Outs

20 Shoulder Taps

:20s Down Dog

10 Scorpions

10m Low Bear Crawl

10m Crab Walk

Coaching

Team Up

10 Minutes Movement Prep

– DB Thruster

Metcon

Metcon (6 Rounds for calories)

Teams of 4

24 Minutes

1 Min ON / 3 Min OFF

12 DB Thrusters 50/35

Bike Cals

Max Wall Sit (Time)

Max Wall Sit Competition