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)