ROW’R

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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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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