2
Oct
10.02.19
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)
20 Jumping Jacks
10 Up/Dn Dogs
10 Scorpions
10 Hollows
10 Supermans
10 Alt. Lunges
10 Lateral Lunges
10 Air Squats
Coaching
15 Minutes
– Pull Up Progression work
then
– 5×8 Strict at hardest variation – rest 90
Pull Up
:90s Rest
Tabata Hollow/Plank
odds Hollow Hold
evens Plank
Metcon
Metcon (Time)
30-20-10
Alt. Box Step Ups 50/35
Pull Ups
*200m Run after each round