Julian 92
Announcements
State Mandated Temporary Gym Closure 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+
10 KB step-ups (20inch) (32/24kg.)
100 m KB carry
20 Walking lunges
100 m Oh KB carry
30 Air Squat
2 Rounds
Rx
20 DB Step-ups (one DB on back) (50/35 lb.)
200 m DB Carry (one anyhow)
20 Walking lunges
200 m Oh DB Carry
30 Air Squat
2 Rounds
Fitness
20 Object Step-ups
40 Mountain Climbers
20 Walking lunges
40 Mountain Climbers
30 Air Squat
2 Rounds
WOD – Home Gym
Metcon (AMRAP – Rounds and Reps)
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Alternating Single Arm Squat Cleans
10 Lateral Over-And-Back Odd-Object Hops*
Hopping over and back = 1 rep
WOD- Bodyweight Home
Metcon (AMRAP – Rounds and Reps)
5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Odd-Object Squat Cleans
10 Lateral Over-And-Back DB Hops*
*Over and Back = 1 rep
