30
Sep
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