Partners in Crime!
Firebird CrossFit – All Levels
WOD
Metcon (Time)
RX+
In Partners:
100 Push-ups
100 Goblet Squats (32/24 kg)
* Break up however you like; both teammates can be working on separate movements at once.
RX
In Partners:
100 Push-ups
100 Goblet Squats (24/16 kg)
* Break up however you like; both teammates can be working on separate movements at once.
Fitness
In Partners:
100 Push-ups
100 Goblet Squats
* Break up however you like; both teammates can be working on separate movements at once.
Metcon (Time)
Finisher
RX
MB 200-m Run (20/14)
20 MB Toe Taps
20 MB Cleans
20 MB Plank Rolls
20 MB Lunge + Torso Twist
20 MB Ground-to-Overheads
20 MB Sit-up + Russian Twist (Both Sides) + Toss to Partner
* Share the reps as needed.
Fitness
MB 200-m Run
20 MB Toe Taps
20 MB Cleans
20 MB Plank Rolls
20 MB Lunge + Torso Twist
20 MB Ground-to-Overheads
20 MB Sit-up + Russian Twist + Toss to Partner
* Share the reps as needed.
