2
Oct
10.2.19
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)
10 Band Pass Throughs
10 Band Pull Aparts
10 Banded Good Mornings
10 Air Squats
10 Reverse Lunges
10 Scapular Push Ups
5 Push Ups
10 Kick Outs
Coaching
Ring Row
– Body Position
– Angle
Tabata
Then
5 Minutes Metcon Prep
Ring Rows
Tabata Ring Rows
:20s on, :10s off
Score Reps per round
Metcon
Metcon (3 Rounds for reps)
3 Rounds
3 Minute AMRAP
12 Renegade Rows 45/30
8 Push Ups
4 Burpee Deadlift 45/30
Rest 2 Minutes