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