Foundations 1

CrossFit Fireborne – Foundations

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Coaching

Review Course – Flow/Methodology

Coaching

Review Squat and Hinge Positions – PVC Drills (10 min)

Warm-up

Warm-up (No Measure)

2-3 Rounds

10 Air Squats

10 Ring Rows

10 AbMat Sit-Ups

Coaching

Deadlift (15-20 min)

PVC/Empty Barbell

top down/review hinge

work into a load to comfortably complete 2-3 sets of 5

Coaching

Skill – Jump Rope (5 min)

3-5 :30 practice windows – Singles

Demo DU’s

Coaching

Skill – Kettle Bell Swing (5 min)

Russian practice

explain/demo American

Metcon

Metcon (AMRAP – Reps)

AMRAP 8min

15 DU/45 Singles

15 Air Squats

15 AbMat Sit-ups

Coaching

Journaling Lecture