30 Seconds Out

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

View Public Whiteboard

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

Leave a Comment

Start typing and press Enter to search