9.29.19

29
Sep

9.29.19

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 Spiderman Lunges

10 Toe Hold Squats

10 Reverse Lunges

10 Scorpions

10 Wall Angels

Coaching

Team Up (3’s)

Prep movements and allow teams to strategize

Metcon

Metcon (Time)

Teams of 3

Chipper for Time

300 Row Cals

300 Air Squats

300 RKBS 70/53

300 Overhead Walking Lunges w/ MB 20/14
One Partner working at a time. Reps can be split however athletes want. All reps must be completed before moving to next movement