Firebird CrossFit – All Levels If it aint broke do it unbroken View Public Whiteboard WOD – FBCF Metcon (Time) Rx+ 800-m Run 60 KB Swings unbroken (24/16 kg) Rest 1 min. 600-m Run 50 [...]
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Shoulder Press (3 x 5 ) WOD – FBCF Metcon (Time) Rx+ 21-15-9 400-m Run Walking Lunges with DBs by side (50/35 lb.) [...]
Firebird CrossFit – All Levels View Public Whiteboard WOD – FBCF Metcon (AMRAP – Reps) Rx+ 1 min. Bike 30 sec. Rest 45 sec. Handstand Hold 15 sec. Rest 1 min. Bike 30 sec. Rest [...]
Firebird CrossFit – All Levels View Public Whiteboard Weightlifting Sumo Deadlift (3 x 5 ) Superset Weighted Bar Dip (3 x 5 ) Superset Weightlifting Fitness: Dips (3 x max sets ) Superset