25
Sep
9.25.19
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)
15 Band Pass Throughs
15 Band Pull Aparts
10 Up/Dn Dogs
20 Calf Pumps
20 Penguin Jumps
10 Toe Hold Squats
5 Dive Bomb Push Ups
20 Shoulder Taps
Coaching
25 MInute Clock
4+ warm up sets to build to working weight
5 Rounds
5 Strict Press AHAP
Max Handstand Hold (Hardest Variation)
Rest 2 Min
Shoulder Press (5-5-5-5-*5-*5-*5-*5-*5)
Metcon
Metcon (Time)
21-15-9
Push Jerk 135/95
T2B
*50 DU after each Set