30 Seconds Out
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Reps)
Rx+
30 sec. Air Squats
30 sec. Squat Hold
30 sec. Rest
3 rounds
30 sec. Push-ups
30 sec. Plank
30 sec. Rest
3 rounds
30 sec. MB Sit-ups (20/14 lb.)
30 sec. MB Hollow Hold
30 sec. Rest
3 rounds
Rx
30 sec. Air Squats
30 sec. Squat Hold
30 sec. Rest
3 rounds
30 sec. Push-ups
30 sec. Plank
30 sec. Rest
3 rounds
30 sec. MB Sit-ups (20/14 lb.)
30 sec. Hollow Hold
30 sec. Rest
3 rounds
Fitness
30 sec. Air Squats
30 sec. Squat Hold
30 sec. Rest
3 rounds
30 sec. Push-ups
30 sec. Plank
30 sec. Rest
3 rounds
30 sec. Sit-ups
30 sec. Tuck Hold
30 sec. Rest
3 rounds
Recent Posts