8.23.19

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-Lite

Warm-up

Warm-up (No Measure)

12/10 Bike Cals

10 Lateral Lunges

10 Forward Lunges

10 Reverse Lunges

10 Banded Face Pulls

10 Scapular Pull Ups

10 Up/Down Dogs

Coaching

15 Minutes

2-3 Warm Up sets to find working weight

5×8 Static

Rest as needed

Goblet Squat (8-8-*8-*8-*8-*8-*8)

Metcon

Metcon (Time)

21-15-9

Bike Cals

Hanging Knee Raises

Lateral Box Step Overs