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