22
Nov
11.22.19
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)
10 Up Down Dogs
20 Shoulder Taps
10 hand walkouts
10 scorpions
10 toe hold squats
10m duck walk
10m frog hop
10 dead frogs
10 scapular push ups
5 push ups
10 planked russian dips
Coaching
15 Minutes
Handstand Progression
– Kickups
– Holds
– Taps/ shifts
– free stand – spot assist
10 Minutes Metcon Prep
Metcon
Metcon (Time)
5 RFT
10 Ring Dips
20 Pistols