ROW’R
Firebird CrossFit – All Levels
WOD +
Metcon (AMRAP – Reps)
Rx
4 min. Row for Cals.
2 min. Toes-to-Bars
2 min. Superman Hold on GHD
4 min. Row for Cals.
2 min. GHD Sit-ups
2 min. Box Jumps (24/20 in.)
4 min. Row for Cals.
Fitness
4 min. Row for Cals.
2 min. Lying Hands-to-Feet
2 min. Superman Hold Floor
4 min. Row for Cals.
2 min. Weighted Sit Ups(feet anchored)
2 min. Step-ups
4 min. Row for Cals.
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