28
Oct
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