24
Oct
10.24.19
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 PVC Pass Throughs
10 PVC Around the World
10 PVC Corkscrews
10 Scapular Push Ups
5 Inchworms w/ PU
20 Shoulder Taps
10 Hollows
10 Supermans
10 Hollow Rocks
10 Hip Hurdles (each)
Coaching
Dip + L-Sit
3-4 warm up sets to find dip variation and l-sit (10+sec)
5 Rounds
8 Dips (Hardest Variation)
Max L-Sit (minimum :10s)
Rest 2m
Dip/L-Sit (8-8-8-*8-*8-*8-*8-*8)
Metcon
Metcon (3 Rounds for reps)
EMOM 18
1. Max Row Cals
2. Rest
3. Max Burpees
4. Rest
5. Max Bike Cals
6. Rest