2
Dec
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#