18
Sep
9.18.19
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
10m Walking Lunges
10m Frog Hop
10m Duck Walk
10m Crab Walk
5 Inchworms w/ Push Up
10 Scapular Push Ups
10 Ring Rows
10 Kip Swings
Coaching
Movement Prep
– Pull Up
Metcon
Chelsea (AMRAP – Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
Continue on after you fail a Round by taking the following round off and cutting reps for the remainder of the rounds.
3/6/9
4/8/12