10.28.19

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)

20 Jumping Jacks

10 PVC Pass Throughs

10 PVC Good Mornings

10 Scapular Push Ups

5 Push Ups

10 Scorpions

10 Dead Frog

Coaching

5 Minute Row review

– Damper/Stroke Rate/Pace

500m Row @60% = s/m ~19-22

rest 2 minutes

500m Row @80% – s/m ~23-26

rest 2 Min

Max effort 500m Row

500m Row (Time)

Max Effort 500m Row

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

3 Burpee Box Over

6 HR PushUps

9 Row Cals