9
Sep
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)