Fri-YAY!
Firebird CrossFit – All Levels
Weightlifting
Shoulder Press (3 x 3 )
WOD
Metcon (AMRAP – Reps)
5 Rounds For Reps
Rx+
1 min. Parallette Pass-Throughs (on the Parallette)
1 min. Lateral Burpees Plate Jump Overs
1 min. Overhead Plate Sit-ups (25/15 lb.)
Rx
1 min. Parallette Pass-Throughs (Any box or plate 2″ higher then Parallette)
1 min. Lateral Burpees Plate Jump Overs
1 min. Overhead Plate Sit-ups (15/10 lb.)
Fitness
1 min. Parallette Pass-Throughs
1 min. Lateral Burpees Plate Jump Overs
1 min. Sit-ups
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