5
Sep
9.05.19
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)
400m Run
10 Band Pull Aparts
10 Pvc Pass Throughs
10 PVC Kang Squats
20 Pocket Taps
20 Mountain Climbers
10 Glute Bridges
Coaching
20 Minute Clock
5 warmup sets GRADUALLY loading.
STATIC 5×5
Rest as needed (~2 min between working sets)
Deadlift (5-5-5-5-5-*5-*5-*5-*5-*5)
Metcon
Metcon (5 Rounds for calories)
EMOM15
1. 8 Burpees to Plate
2. 12 Plate to Overhead 45/35
3. Max Row Cals
Score = Row Cals