11.26.19

26
Nov

11.26.19

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)

30 Penguin Jumps

20 calf pumps

10 Spiderman Lunges

10 Prisoner Squats

10 reverse lunges

10m frog hop

10m duck walk

10 monkey jumps

Coaching

3+ warm up sets to find working weight at 10 reps

5 rounds

10 Front Squats

15 V-Ups

Rest 90s

Front Squat (10-10-10-*10-*10-*10-*10+*10)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

15/12 Row Cals

50 Double unders

15 RKBS 70/53