10.8.19

8
Oct

10.8.19

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)

200m Run

10 PVC Pass Throughs

10 PVC Around the World (Each direction)

10 Walking Lunges

15 Glute Bridges

10 Scorpions

10 Scapular Push Ups

10 Ring Rows

Coaching

~20 Minutes

– Bent over Row

– 3-4 warm up sets to find working weight

then

– 5 Rounds

8 Bent Over Row

16 weighted situps (total)

Rest 2 Min.

15 Minutes C&J Technique work

– 5 Minute Barbell Specific Warmup

– 5×5 Rest 90sec – gradually loading to Grace weight

Bent Over Row (8-8-8-*8-*8-*8-*8-*8)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#