26
Jul
Foundations 1
CrossFit Fireborne – Foundations
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