9.27.19

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 Banded Pass Throughs

15 Banded Good Mornings

10 Banded Shoulder Press

10 Band Pull Aparts

10 Scorpions

5 Up/Down Dogs

10 Cat/Cows

10 Wall Angels

Coaching

Tabata Hollow Hold

then

DB Snatch Practice and Metcon Prep

Tabata Hollow (8 rounds of :20 on :10 off)

Tabata Hollow Hold

Metcon

Metcon (Time)

7 Rounds – For Time

21/18 Row Cals

6 Burpees Over Erg

12 Alt. DB Snatch 50/35