11.5.19

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

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Warm-up (No Measure)

30 Jumping Jacks

10 Up/Dn Dogs

10 Banded Face Pulls

10 Wall Angels

10 Toe Hold Squats

15 Glute Bridges

10 Bird Dogs

10 Dead Bugs

10 Dead Frogs

10m Broad Jump

Coaching

Review Grip and starting position

then

4+ warmup sets to load

then

5 working sets

5 Snatch Grip Deadlifts AHAP

Rest 2 Min.

Snatch Grip Deadlift (5-5-5-5-*5-*5-*5-*5-*5)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

2-4-6-8-10-….

Box Jump 24/20

Wall Ball 20/14