9.5.19

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)

10 Band Pull Aparts

10 Banded Good Mornings

5 Inchworms w/ Push Up

10 Scapular Push Up

10 toe hold squats

10 Scorpions

20 Pocket taps

20 Shoulder Taps

Coaching

(working 5×8 dual suitcase DL w/ 2-3 warmup sets)

5 rounds

8 DL

15 Glute Bridges

rest 90

Suitcase DL (8-8-*8-*8-*8-*8-*8)

Metcon

Metcon (Time)

10-20-30-20-10

Broad Jump (Meters)

Alt. Lunge

HR Push Up