Julian 98

 In Workouts of the Day (WODS)

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Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+ – Fully Loaded

21-18-15-9-6

Wall Ball (20/14 lb.)

Broad Jump

Ring Push-up

Rx – Partially Loaded

21-18-15-9-6

One DB Cluster (50/35 lb.)

Broad Jump

Deficit Push-up

Fitness – Unloaded

21-18-15-9-6

3 point squat

Broad Jump

Deficit Push-up

* 3 point squat 1 rep =

1 right lateral squat

1 air squat

1 left lateral squat

WOD – Home Gym

Metcon (Time)

400m Run

100 DU, 50 Sit-Ups, 400m Run

80 DU, 40 Sit-Ups, 400m Run

60 DU, 30 Sit-Ups, 400m Run

40 DU, 20 Sit-Ups, 400m Run

20 DU, 10 Sit-Ups, 400m Run

WOD- Bodyweight Home

Metcon (Time)

For Time:

100 Plate Hops, 50 Sit-Ups, 400m Run

80 Plate Hops, 40 Sit-Ups, 400m Run

60 Plate Hops, 30 Sit-Ups, 400m Run

40 Plate Hops, 20 Sit-Ups, 400m Run

20 Plate Hops, 10 Sit-Ups, 400m Run

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