3
Dec
12.3.19
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
15 Band Pass Throughs
15 Band Pull Aparts
5 Up/Dn Dogs
20 Shoulder Taps
20 Pocket Taps
10 Scapular Push Ups
10 Wall Angels
10 Scapular Pull Ups
10 Ring Rows
:20 Bar Hang
Coaching
15 Min Kipping Practice
Metcon
Metcon (6 Rounds for reps)
:90s ON / :90s OFF
3 Rounds of each Couplet / Alternating
A – 20/15 Row Cal
AMRAP T2B
B – 20/15 Bike Cal
AMRAP Burpees