Foundations 3

CrossFit Fireborne – Foundations

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Coaching

Intorduction to OH position (PVC) (4 min)

Warm-up

Warm-up (No Measure)

3 Rounds

10 PVC Overhead Squats

200M Run/Row

15 AbMat Sit-Ups

Coaching

Press/Push Press/Push Jerk (15-20 min)

Press 5×5

Push Press 5×5

Push Jerk 5×5

Mechanics review with PVC, load if applicable

Coaching

Skill (5min)

Dumbbell Thruster

Metcon

Metcon (No Measure)

10 Min EMOM

odds – 50 singles/20 DU’s (or attempts/cap at :45)

Evens – 8 DB Thrusters (AHAP)

Coaching

Training Habits Lecture

1. Be proactive – warm up! start before class if you need extra time.

2. Log ALL workouts

3. Start slow and maintain perspective