Julian 95
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+
400 m Run
20 Suitcase Db Deadlifts (50/35 lb.) (10 each arm)
10 Ring Dips
Rest 1 min
3 Rounds
Rx
20 SA DB SDHP (10 each arm)
20 Suitcase Db Deadlifts (50/35 lb.) (10 each arm)
10 Object Dips
Rest 1 min
3 Rounds
Fitness
20 Squat to Jumping Jack
10 Inchworms
10 Object Dips
Rest 1 min
3 Rounds
WOD – Home Gym
Metcon (Time)
5 Rounds For Time:
400m Run
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell OHS
*Power Snatches change arms every rep
*OHS change arms as athlete chooses
WOD- Bodyweight Home
Metcon (Time)
5 Rounds For Time:
400m Run
20 “Odd-Object” Ground-to-Overhead
20 “Odd-Object” Squats