Scooby Do!

Firebird CrossFit – All Levels

WOD

Metcon (Time)

RX+

30 Double Unders

3min Squat Hold

30 Pistols

60 Double Unders

2min Wall Squat Hold

20 Pistols

90 Double Unders

1min Squat Hold

10 Pistols

RX

30 Double Unders

3min Squat Hold

30 Air Squats

60 Double Unders

2min Wall Squat Hold

20 Air Squats

90 Double Unders

1min Squat Hold

10 Air Squats

Fitness

30 Speed Steps

2min Squat Hold

30 Air Squats

60 Speed Steps

1min Wall Squat Hold

20 Air Squats

90 Speed Steps

45sec Squat Holds

10 Air Squats