Boot Scoot n Booty
Firebird CrossFit – All Levels
Weightlifting
Metcon (No Measure)
10 Hip Extensions + 5 Back Extensions
3 rounds
Rest is taken while rotating between other athletes.
*If possible, add load. (A plate to the Hip Extensions on the second and third sets. No load for Back Extensions.)
WOD
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
Rx+
6 Parallette Pass-throughs
6 Front Rack Squats(each Side) (32/24) kg.)
6 Suitcase Deadlifts (each side) (32/24 kg.)
Rx
6 Parallette Pass-throughs
6 Front Rack Squats (each Side)(24/16 kg.)
6 Suitcase Deadlifts (each side) (24/16 kg.)
Fitness
6 Parallette Pass-throughs
6 Front Rack Squats (each Side)
6 Suitcase Deadlifts (each side)
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