Cherry Limeaid
Firebird CrossFit – All Levels
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
