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