9.30.19

30
Sep

9.30.19

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)

(Same as CrossFit)

200m Run

10 Spiderman Lunges

10 Air Squats

10 Bottom Squat Calf Raises

10m Frog Hop

10m Duck Walk

10 Cossack Squats

5 Inchworms w/ Push Ups

10 Scapular Push Ups

10 Scapular Pull Ups

10 Wall Angels

Coaching

15 MInute Pistol Prgression

– Sets of 10 Total on different progression levels

4 Sets at hardest variation

Pistols (Progression – Practice)

Metcon

Baseline (Time)

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups