9
Nov
11.9.19
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 Jumping Jacks
10 Pass Throughs
10 Up/Dn Dogs
10 Scorpions
10 Dead Frogs
20 Bird Dogs
10 Monkey Jumps
10 Lateral Lunges
10 Kick Outs
10 Scapular Push Ups
5 Push Ups
-GAME-
Coaching
Team Up
Plate to Overhead practice
Metcon
Metcon (6 Rounds for calories)
Teams of 4 (24 Min) (6 rounds each)
1 Min ON / 3 Min OFF
12 Plate to Overhead 45/35
6 Burpee to Plate
Max Bike cals