7
Oct
10.7.19
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)
20 Penguin Jumps
10 Band Pass Throughs
10 Band Shoulder Press
10 Band Pull Aparts
10 inchworms
10 Scapular Push ups
5 Push ups
5 Dive Bomb Push Ups
10 Air Squats
Coaching
Seated DB Strict Press
– 3-4 warm up sets to gradually increase to working weight
5 Rounds
– 8 Seated DB Strict Press
– 10 Strict Push Ups
Rest 2 Min
Seated Strict Press (8-8-8-*8-*8-*8-*8-*8)
Seated DB Strict Press
Metcon
Metcon (Time)
50-40-30-20-10
Double Unders
Air Squats
Sit Ups