Cherry Limeaid

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

150 single unders

60 ft. handstand walk

50 Single DB step ups(24/20)

100 single unders

48 ft. handstand walk

40 DB step ups)24/20)

50 single unders

36 ft. handstand walk

30 DB step ups(24/20)

25 single unders

24 ft. handstand walk

20 DB step ups(24/20)

DB: 50/35 lb.

Rx

150 single unders

40 Wall Facing Cherry Pickers

50 Single DB step ups(24/20)

100 single unders

30 Wall Facing Cherry Pickers

40 DB step ups(24/20)

50 single unders

20 Wall Facing Cherry Pickers

30 DB step ups(24/20)

25 single unders

10 Wall Facing Cherry Pickers

20 DB step ups(24/20)

DB: 35/25

Fitness

150 single unders

50 Plank Cherry Pickers

50 Single DB step ups

100 single unders

40 Plank Cherry Pickers

40 DB step ups

50 single unders

30 Plank Cherry Pickers

30 DB step ups

25 single unders

20 Plank Cherry Pickers

20 DB step ups

WOD – Home Gym

Metcon (Time)

Unloaded

150 single unders

50 Plank Cherry Pickers

50 step ups

100 single unders

40 Plank Cherry Pickers

40 step ups

50 single unders

30 Plank Cherry Pickers

30 step ups

25 single unders

20 Plank Cherry Pickers

20 step ups

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