9.9.19

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)

10 Band Pass Throughs

10 Band Pull Aparts

10 Banded Good Mornings

10 Banded Shoulder Press

5 Up/down Dogs

10 scorpions

5 dive bomb push ups

10 cat/cow

Coaching

20 Minute Clock

5 Working Sets

5 Strict Press + 5 Push Press AHAP

3-5 Warm Up sets to progressively load

Resting 2-3 Minutes between Working Sets

10-15 Minutes

Load Deadlift

HSW warm up (wall walk/box walk around)

70 ft/50 ft/30 ft = 7/5/3 wall walks or box walk arounds

Press (strict +Push) (10-10-10-10-*10-*10-*10-*10-*10)

5 working sets – Static

5 Strict Press + 5 Push Press

AHAP

3-5 warm up sets to progressively load to working weight

Metcon

Roaming Diane (Time)

21-15-9

Deadlift 225/155

HSW (in Meters)