One Minute Please!
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Reps)
Rx+
Min. 1: 50 Double-unders
Min. 2: Max Side Plank Hold (L)
Min. 3: 50 Double-unders
Min. 4: Max Side Plank Hold (R)
Min. 5: 10 Weighted Goblet Squats (24/16kg.)
5 rounds
*Side plank is performed on hand, with feet apart!
Rx
Min. 1: 30 Double-unders
Min. 2: Max Side Plank Hold (L)
Min. 3: 30 Double-unders
Min. 4: Max Side Plank Hold (R)
Min. 5: 10 Weighted Goblet Squats (16/12kg.)
5 rounds
Fitness
Min. 1: 50 Speed Steps
Min. 2: Max Side Plank Hold (L)
Min. 3: 50 Speed Steps
Min. 4: Max Side Plank Hold (R)
Min. 5: 8 Weighted Goblet Squats
5 rounds
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