DG
Firebird CrossFit – All Levels
WOD – FBCF
DG (AMRAP – Rounds and Reps)
10-Minute AMRAP:
8 Toes-To-Bar
8 Dumbbell Thrusters, 35#
12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
Metcon (AMRAP – Rounds and Reps)
8 Wall Lying Hands-to-feet
8 DB Thrusters
12 DB Walking Lunges
AMRAP 10 min.
Metcon (No Measure)
Midline Madness
Death by V-up
Every 30 sec. Perform V-ups
1-2-3-4-5…
– At 0, perform 1 V- UP, then 2 at the next 30 sec, then 3 at the 1 min mark.
– Work increases, rest decreases.
– If you stop before 5 min (10 rds), perform half of your highest round for the remainder of the 5 min.
Scaling: Bend knees, or perform double rep ankle taps instead. Scale UP to holding an object.
WOD – Home Gym
Metcon (AMRAP – Rounds and Reps)
10 V-ups
8 DB Thrusters
12 DB Walking Lunges
AMRAP 10 min.
Metcon (No Measure)
Midline Madness
Death by V-up
Every 30 sec. Perform V-ups
1-2-3-4-5…
– At 0, perform 1 V- UP, then 2 at the next 30 sec, then 3 at the 1 min mark.
– Work increases, rest decreases.
– If you stop before 5 min (10 rds), perform half of your highest round for the remainder of the 5 min.
Scaling: Bend knees, or perform double rep ankle taps instead. Scale UP to holding an object.
