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.