Julian 80
Announcements
State Mandated Temporary Gym Closer In Effect. We are taking this day by day. Stay Strong Firebird Family. We will be updating information as we receive it.
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (5 Rounds for time)
Rx+
14 Parallette Pass-throughs
100-m SA KB Front-rack Carry (32/24 kg)
14 KB Goblet Squats
Perform 1 round every 3 min.
5 rounds
Rx
14 Parallette Pass-throughs
100-m SA KB Front-rack Carry (24/16 kg)
14 KB Goblet Squats
Perform 1 round every 3 min.
5 rounds
Fitness
14 Parallette Pass-throughs
100-m SA KB Front-rack Carry
14 KB Goblet Squats
Perform 1 round every 3 min.
5 rounds
WOD – Home Gym
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
9 Strict Pull-Ups
15 Hand-Release Pushups
21 Russian Dumbbell Swings
WOD- Bodyweight Home
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
15 Hand-Release Pushups
18 Bent over Backpack Rows
21 Lying Hip Raises
Video on a backpack weight will be emailed tonight. Scale as needed,