MInute by Minute

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (7 Rounds for reps)

Rx+

4 min. DB Thrusters (50/35 lb.)

3 min. Chest-to-Bar Pull-ups

2 min. Weighted Sit-ups

1 min. Ring Muscle-ups

2 min. Weighted Sit-ups

3 min. Chest-to-Bar Pull-ups

4 min. DB Thrusters

Rx

4 min. DB Thrusters (35/20 lb.)

3 min. Chest to- Bar Pull ups / Pull ups

2 min. Weighted Sit-ups

1 min. Bar Muscle-ups/ Chest to Bar Pull ups

2 min. Weighted Sit-ups

3 min. Chest-to-Bar Pull-ups / Pull Ups.

4 min. DB Thrusters

Fitness

4 min. DB Thrusters

3 min. Ring Rows

2 min. Sit-ups

1 min. Pull-ups

2 min. Sit-ups

3 min. Ring Rows

4 min. DB Thrusters

WOD – Home Gym

Metcon (AMRAP – Reps)

3 x Max Set Unbroken DB Push Presses

* Use heaviest set of Dumbbells possible

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