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Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx

20 SDHPs (95/65 lb.)

20 Alt. Pistols

20 Hip Extensions

20 Inverted Ring Rows

AMRAP 30 min.

Rx

20 SDHPs (75/45 lb.)

20 Reverse Elevated Lunge

20 Hip Extensions

20 Ring Rows

AMRAP 30 min.

Fitness

15 SDHPs

15 Reverse Lunge

15 Good Mornings

15 Ring Rows

AMRAP 30 min.