21
Sep
9.21.19
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 Lateral Lunges
10 Reverse Lunges
10 Scorpions
10 Up/Down Dogs
10 Hollows
10 Supermans
10 V-Ups
Coaching
Partner Up (2’s)
Movement Prep
– DB Snatch
– DB Box Step up (1 DB)
Metcon
Metcon (Time)
Buy IN – 400m Slam Ball Run (Together) 50/30
150 Hollow Rocks
100 DB Snatch 50/35
150 Ball Slams 50/30
100 DB Box Step up 50/30
150 AB Mat Sit Ups
Cash OUT – 400m Slam Ball Run (Together)
Both Partners can work simultaneously on any movement they wish until completed. Run is completed together to start and Finish.