9.3.19

3
Sep

9.3.19

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 Hollows

10 Supermans

10 Banana Rolls

10 Up/Down Dogs

20 Calf Pumps

10 Banded Face Pulls

Coaching

Double Under Practice – 20 Minutes Total

– Penguin Jumps

– High Singles

– DU Attempts

Finish with Tabata DU

Tabata DU

Tabata DU

Total Reps

Metcon

Metcon (4 Rounds for reps)

4 Rounds

:30 ON / :90 OFF

1. Bike Cals

2. Row Cals

3. Burpees