10.9.19

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)

10 Banded Pass throughs

10 Band Pull Aparts

10 Banded Good Mornings

5 Inchworms w/ Push Up

10 Scapular Push ups

10 Scorpions

10 Ring Rows

10 Squat Jumps

Coaching

10 MInutes

– DB Snatch Technique and Practice

– Load for Metcon

5 MIntuess

– Pull Up Prep

Metcon

DB 19.4 – Scaled (AMRAP – Reps)

3 Rounds of:

10 Alt. DB Snatches 45/30

12 DB Facing Burpees

Then Rest 3 Minutes before continuing with :

3 Rounds of:

10 Pull Ups

12 DB Facing Burpees

12 Minute Cap (includes 3 minute rest)