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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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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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