Space Shuttle Door Gunner

Firebird CrossFit – All Levels

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Weightlifting

Push Press (1 x 3 )

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

2 Shuttle Runs (20-30 m)

4 KB Swings (32/24 kg)

Add 2 Shuttles + 2 KB Swings each round

As far as possible in 12 min.

Rx

2 Shuttle Runs (20-30 m)

4 KB Swings (24/16 kg)

Add 2 Shuttles + 2 KB Swings each round

As far as possible in 12 min.

Fitness

2 Shuttle Runs (20-30 m)

4 KB Swings

Add 2 Shuttles + 2 KB Swings each round

As far as possible in 12 min.