3
Oct
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