9.3.19

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-Lite

Warm-up

Warm-up (No Measure)

400m Run

10 up/down Dogs

10 Air Squats

10 bottom Squat calf raises

5 Inchworms w/ PU

10 Scapular Push Ups

10 Monkey Jumps

Coaching

10 Minutes Jump Rope Practice

– Singles

– High Singles

– Penguin Jumps

– DU

5 Minute Ball Slam Technique

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

12/10 Bike Cals

10 Ball Slams

8 HR Push Ups