16
Oct
10.16.19
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)
10 Banded Pass Thorughs
10 Banded Shoulder Press
10 Banded Good Mornings
15 Glute Bridges
10 Cat Cow
10 Hand walkouts
10m Low Bear Crawl
10m Broad Jump
10m Crab Walk
10 Scorpions
Coaching
Handstand Work 12-15 minutes
– Kick Ups
– Holds
– Taps
Tabata Handstand Hold
then
Deadlift warm up
– load to body weight
Tabata Handstand Hold
Tabata Handstand Hold (hardest Variation)
Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″