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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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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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