5
Nov
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