Julian 84
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 (Time)
Rx+
8 KB Step-ups (32/24 kg.) (24/20 in.)
8 Burpee Knees-to-elbows
8 DB Back Squats
8 Burpee Pull-ups
8 rounds
Rx
8 kB Step-ups (24/16 kg.) (24/20 in.)
8 Burpee Knees-to-elbows
8 DB Back Squats
8 Burpee Pull-ups
8 rounds
Fitness
8 kB Step-ups (Plate Stack)
8 Burpee Hanging Knee Raises
8 DB Back Squats
8 Burpee Jumping Pull-ups
8 rounds
WOD – Home Gym
Metcon (Time)
5 Rounds For Time:
80 Double-Unders
40 Sit-Ups
20 Pushups
10 Sit up Get Ups
Scale as needed / Sub Burpee for SUGU
WOD- Bodyweight Home
Metcon (Time)
5 Rounds For Time:
60 “Plate Jumps”
40 Sit-Ups
20 Pushups
10 Sit Up Get Ups.
Scale as needed. Sub Burpee for SUGU
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