14
Sep
9.14.19
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
20 Penguin Jumps
10 Walking Lunges
10 Up/Down Dogs
10 Spiderman Lunges
20 Shoulder Taps
10 Hand Walk Outs
10 Toe Hold Squats
20 Russian Twists
15 Glute Bridges
10 Lateral Lunges
Coaching
Partner Up
5 Minutes Double under Practice
5-10 Minute Overhead Lunge Prep and Load
Metcon
Metcon (Time)
10 Rounds – Full Round YGIG
5 Rounds Each
30 Double Unders
30 Single Arm OH Walking lunge 50/35
20 MIN CAP
(75 Singles)