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