Chainsaw

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx

21-15-9

Pull-ups

Handstand Push-ups

Fitness

21-15-9

Ring Rows

Pike Handstand Push-ups

Metcon (No Measure)

Project Pull-up/Midline Madness Session #2

Pull-up

10 Db Standing High Pulls – each side

10 Jumping Pull-ups

20 sec. Hang on Pull-up bar

10 sec. Hang Chin over Pull-up bar

AMRAP 6 min.

– All movements should be done unbroken. Scale reps and hold times to accommodate this.

– Goal is 5+ rounds

Metcon (No Measure)

Midline Madness

20 Db Heel Taps – There and back = 1 rep

20 sec. Hollow Rock Hold

10 sec. Superman Hold (belly – no hands or legs touching ground)

AMRAP 6 min.

– All movements should be done unbroken. Scale reps and hold times to accommodate this.

– Goal is 5+ rounds

WOD – Home Gym

Metcon (Time)

21-15-9

Firebreathers

Handstand pushups

Metcon (No Measure)

Project Pull-up/Midline Madness Session #2

Pull-up

10 Db Standing High Pulls – each side

10 Jumping Pull-ups

20 sec. Hang on Pull-up bar

10 sec. Hang Chin over Pull-up bar

AMRAP 6 min.

– All movements should be done unbroken. Scale reps and hold times to accommodate this.

– Goal is 5+ rounds

Metcon (No Measure)

Midline Madness

20 Db Heel Taps – There and back = 1 rep

20 sec. Hollow Rock Hold

10 sec. Superman Hold (belly – no hands or legs touching ground)

AMRAP 6 min.

– All movements should be done unbroken. Scale reps and hold times to accommodate this.

– Goal is 5+ rounds

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