Pullups

Firebird CrossFit – All Levels

View Public Whiteboard

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