9
Oct
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)