Pullups

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Weighted Pull-ups (7 x 3 )

Bent Over Row (5 x 10)

WOD – FBCF

Metcon (AMRAP – Reps)

30 sec. Hollow Hold

30 sec. Sit-ups

30 sec. Rest

30 sec. Superman Hold

30 sec. Floor Back Extensions

30 sec. Rest

4 rounds

WOD – Home Gym

Metcon (No Measure)

Single-leg Hip Extensions

10-10-10-10-10

Metcon (AMRAP – Rounds and Reps)

30 sec. Hollow Hold

30 sec. Sit-ups

30 sec. Rest

30 sec. Superman Hold

30 sec. Floor Back Extensions

30 sec. Rest

4 rounds

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