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Firebird CrossFit – All Levels

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Gymnastics

Seated Box Jump (Distance)

Max height seated box jump

WOD

Metcon (AMRAP – Reps)

Rx+

30 sec. on/30 sec. off

L-sit on Rings

Parallette Pass-Throughs

Hip Extensions

Superman on GHD

4 rounds

Rx

30 sec. on/30 sec. off

Bar Hang L-sit

Parallette Pass-Throughs

Sit up

Russian KB Swing (24/16kg)

4 rounds

Fitness

30 sec. on/30 sec. off

Knee Tuck

Parallette Pass-Throughs

Russian KB Swing

Superman Hold

4 rounds