Julian 93
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 (AMRAP – Rounds and Reps)
Rx+
45 Kb Swings (24/16 kg.)
45 Box Jumps (24/20 in.)
45 MB Sit-up (Straight Arm) (20/14 lb.)
45 Push-ups
45 Jumping Pull-ups
AMRAP 35 min.
Rx
45 Db Swings (50/35 lb.)
45 Object Jumps
45 Db Sit-up (straight Arm) (50/35 lb.)
45 Push-ups
45 Jump to touch target
AMRAP 35 min.
Fitness
45 ft. Bear Crawl
45 Object Jumps
45 sec. Handstand Hold
45 Push-ups
45 Jump to touch target
AMRAP 30 min.
WOD – Home Gym
Metcon (AMRAP – Rounds and Reps)
60 Double-Unders
30 Dumbbell Reverse Lunges
15 Sit up Get Ups
AMRAP 18 min
WOD- Bodyweight Home
Metcon (AMRAP – Rounds and Reps)
60 Line Hops
30 “Odd-Object” Reverse Lunges
15 Sit up Get Ups
AMRAP 18 min