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