High Life

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (4 Rounds for reps)

Rx+/Rx

1 min. Assault Bike

1 min. SDHP (95/65)(75/45)

4 rounds each

1 min. Double-unders

1 min. Thrusters (95/65)(75/45)

4 rounds each

1 min. MB Weighted Sit-ups (20/14 lb.)

1 min. KB Swings (24/16)(16/12)

4 rounds each

Fitness

1 min. Assault Bike

min. SDHP

4 rounds each

1 min. Speed Steps

1 min. Thrusters

4 rounds each

1 min. Sit-ups

1 min. KB Swings

4 rounds each

WOD – Home Gym

Metcon (4 Rounds for reps)

1 min. 10m Shuttle Runs

1 min. DB SDHP

4 rounds each

1 min. Plate Steps

1 min. DB Thrusters

4 rounds each

1 min. DB Sit-ups

1 min. DB Swings

4 rounds each

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