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

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″