28
Aug
8.28.19
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 Banded Good Mornings
10 Band Pull Aparta
10 Scorpions
10 Jump Squats
10 Single Leg Glute Bridges
10m Broad Jump
10m Crab Walk
20 Penguin Jumps
10 Jump Lunges
Coaching
Speed Deadlifts @60%
15×2 Rest 10s
DB Snatch Prep/Practice (5-8 Minutes)
Speed Deadlift (15×2 Rest 10)
15×2 Rest :10
Metcon
Jump for Joy (Time)
3 Rounds
50 Double Unders
20 Alt. DB Snatch 50/35
10 Box Jumps 24/20
Rest 2 Min
2 Rounds
50 Double Unders
20 Alt. DB Snatch 50/35
10 Box Jumps 24/20
Rest 1 Min
1 Round
50 Double Unders
20 Alt. DB Snatch 50/35
10 Box Jumps 24/20