10.3.19

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 Behind the neck Press

10 Monkey Jumps

10 Spiderman Lunges

10 Up/Dn Dogs

10 Scorpions

Coaching

DB Snatch Technique

Alternating – Sets of 8 Total (4 each Side)

4 sets to practice and gradually load

4 working sets – Rest 60-90

DB Snatch (8-8-8-*8-*8-*8-*8)

Technique

4×8 Each

Rest 60-90

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

15 Air Squats

10 Ball Slams 50/30

5 Burpee over Ball