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