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