Damn Hippie

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Weighted Hip Thrust (3 x 3 )

Weighted Hip Thrust
Performed with your upper back on a medball and Barbell in hip crease. Take weight from ground and fully open up hips.

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

1 Ring Muscle Up

5 Air Squat

Every round add 1 MU and 5

Air Squats

AMRAP 12min

Rx

2 Chest 2 Bar Pullup / 2 Pullup

5 Air Squat

Every round add 2 C2B and 5

Air Squats

AMRAP 12min

Fitness

2 Banded Pullup or hard Ring Row

4 Air Squat

Every round add 2 Pu and 4

Air Squats

AMRAP 12min
Compare Oct 4th, 2017.

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