BIG 5

Firebird CrossFit – All Levels

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Weightlifting

Bench Press (5 X 5 )

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

10 Double-unders

5 KB Lunges (24/16 kg)

5 V-ups

Add 10 reps to DUs and 5 to

Lunges/V-ups every round

AFAP in 9 min.

Rx

10 Double-unders

5 KB Lunges (16/12 kg)

5 V-ups

Add 10 reps to DUs and 5 to

Lunges/V-ups every round

AFAP in 9 min

Fitness

20 Single-unders

5 KB Lunges

5 Sit-ups

Add 10 reps to SUs and 5 to

Lunges/V-ups every

Round

AFAP in 9 min.

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

10 Double-unders

5 DB Lunges (35/20 lb.)

5 V-ups

Add 10 reps to DUs and 5 to

Lunges/V-ups every round