12.2.19

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)

15 Band Pass throughs

10 band shoulder press

15 band ed good mornings

20 Glute Bridges

10 Spiderman lunges

10 air squats

Barbell

10 Deadlifts

5 strict press

x2

Coaching

30 Minute Clock

working sets

6×6 Deadlift @80%

6×6 Strict Press @80%

Rest as needed

Deadlift (6-6-6-*6-*6-*6-*6-*6-*6)

Shoulder Press (6-6-6-*6-*6-*6-*6-*6-*6)

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#