9.30.19

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)

200m Run

10 Spiderman Lunges

10 Air Squats

10 Bottom Squat Calf Raises

10m Frog Hop

10m Duck Walk

10 Cossack Squats

5 Inchworms w/ Push Ups

10 Scapular Push Ups

10 Scapular Pull Ups

10 Wall Angels

Coaching

20 MInutes

– Pistol Progression (3 warm up sets)

5×10 at hardest variation (Alt. – 10 total)

Rest 90

Pistol Squats (10-10-10-*10-*10-*10-*10-*10)

Practice multiple variations

Tabata Handstand Hold

Tabata Handstand Hold (hardest Variation)

Metcon

Baseline (Time)

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups