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