Friday

Announcements

Saturday September 23 Ropes Course Flagstaff. Sunday September 24 Horton Springs hike. No Classes. Please join us for one or both events. If you can’t make it, use your fitness to try a new sport, or play a game!

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Reps)

Rx+ / Rx

30sec Toes to Bar

30sec Rest

30sec Pushup

30sec Rest

30sec Strict Pullups / Pullups

30sec Rest

30sec Clapping Pushup/Push up

30sec Rest

5 rounds

Fitness

30sec Wall lying hands to feet

30sec Rest

30sec Pushup

30sec Rest

30sec Strict seated bar pullup

30sec Rest

30sec Plank Get down/Get up

30sec Rest

5 rounds