9.13.19
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 Squats
10 Spiderman Lunges
10m Duck Walk
10 Monkey Jumps
10 Hollows
20 Shoulder Cirlces
5 Dive Bomb Push Ups
10m Crab Walk
Coaching
25 Minutes
4-5 Warm Up sets to load Back Squat to working weight
then 5 Rounds
8-10 Back Squats AHAP
15 Hollow Rocks
Rest 2 Min
Back Squat (8-8-8-8-*8-*8-*8-*8-*8)
Metcon
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.