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

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