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.