Lucky Leprechaun

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

17 Russian KB Swings (32/24 kg)

17 Ring Push-ups

34 – Double unders

3 rounds

Rx

17 Russian KB Swings (24/16 kg)

17 Ring Push-ups / Push Ups

21 – Double-unders

3 rounds

Fitness

17 Russian KB Swings

17 Box or elevated Push-ups

17 Single-unders

3 rounds

WOD – Home Gym

Metcon (Time)

For Time:

10 Single DB Hang CJ, 50 Lateral Jump Squats

20 Single DB Hang CJ, 50 Lateral Jump Squats

30 Single DB Hang CJ, 50 Lateral Jump Squats

40 Single DB Hang CJ, 50 Lateral Jump Squats

50 Single DB Hang CJ, 50 Lateral Jump Squats

Rx Dumbbell – 50/35
*Scale as needed

*Change hang CJ arm every 5 repetitions

*Lateral Jump Squat: Air Squat followed by a two-foot hop laterally over dumbbell

WOD- Bodyweight Home

Metcon (Time)

For Time:

5 Inchworms with push up, 50 Lateral Jump Squats

10 Inchworms with push up, 50 Lateral Jump Squats

15 Inchworms with push up, 50 Lateral Jump Squats

20 Inchworms with push up, 50 Lateral Jump Squats

25 Inchworms with push up, 50 Lateral Jump Squats
*Scale as needed

*Lateral Jump Squats: Air Squat followed by a two-foot hop laterally over a small object (3-6″ in height). Let’s find something that resembles the side of a dumbbell to give ourselves an object to jump over.

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