8.30.19

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)

10 Banded Pass Throughs

10 Band Pull Aparts

10 Banded Shoulder Press

10 Banded Good Mornings

10 Squat Jumps

20 Penguin Jumps

5 Inchworms w/ push ups

10 scapular Pull Ups

10 Hollows

10 V-Ups

10 Supermans

10 Banana Rolls

Coaching

RMU Progression – 20 Min

– False Grip Row

– Baby Muscle Up

– Russian Dip

– Ring Kipping

10 Minute Training Prep

Metcon

Metcon (Time)

5 Rounds – For Time

40 Double Unders

15 T2B

10 HSPU