Julian 79

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Reps)

Rx+

4 min. 5 Plate Ground-to-overheads (45/25 lb.) + 15-sec. Hold Overhead

3 min. Shuttle Runs (20 m)

2 min. Box Jumps (24/20 in.)

1 min. Handstand Hold

2 min. Box Jumps

3 min. Shuttle Runs

4 min. 5 Plate Ground-to-overheads + 15-sec. Hold Overhead

Rx

4 min. 5 Plate Ground-to-overheads (25/15 lb.) + 15-sec. Hold Overhead

3 min. Shuttle Runs (20 m)

2 min. Box Jumps (24/20 in.)

1 min. Handstand Hold

2 min. Box Jumps

3 min. Shuttle Runs

4 min. 5 Plate Ground-to-overheads + 15-sec. Hold Overhead

Fitness

4 min. 5 Plate Ground-to-overheads + 15-sec. Hold Overhead

3 min. Shuttle Runs (20 m)

2 min. Alt. Step-ups

1 min. Elevated Pike Hold

2 min. Alt. Step-ups

3 min. Shuttle Runs (20 m)

4 min. 5 Plate Ground-to-overheads + 15-sec. Hold Overhead

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

2 Single DB Reverse Lunges

20 Double-Unders

4 Single DB Reverse Lunges

20 Double-Unders

6 Single DB Reverse Lunges

20 Double-Unders

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Single DB Power Snatches

20 Double-Unders

4 Single DB Power Snatches

20 Double-Unders

6 Single DB Power Snatches

20 Double-Unders

Continue to add (2) power snatches per round
Scale as needed

WOD- Bodyweight Home

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

2 Odd-Object Reverse Lunges

20 Odd-Object Lateral Hops

4 Odd-Object Reverse Lunges

20 Odd-Object Lateral Hops

6 Odd-Object Reverse Lunges

20 Odd-Object Lateral Hops

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Odd-Object Ground to Overhead

20 Odd-Object Lateral Hops

4 Odd-Object Ground to Overhead

20 Odd-Object Lateral Hops

6 Odd-Object Ground to Overhead

20 Odd-Object Lateral Hops

Continue to add (2) Odd-Object Ground to Overhead per round
Odd object can be anything you can make with what you have think backpack, dufflebag, anything that can have weight and be compact. Scale as needed.

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