Chalk and Walk

Firebird CrossFit – All Levels

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Weightlifting

Back Squat (3 x 3 )

WOD

Metcon (Distance)

Rx+

Handstand Walk

Accumulate as many meters

as possible in 10 min.

Every time you break, perform

30 Double-unders

Metcon (AMRAP – Rounds and Reps)

Rx

Handstand Hold

Accumulate as many Minutes

as possible in 10 min.

Every time you break, perform

30 Double-unders

Fitness

Plank

Accumulate as many Minutes

as possible in 10 min.

Every time you break, perform

30 speed steps or 60 single unders