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