Summer Sprint

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

500-m Row

20 Burpee Lateral Plate Hops

Rest 2 min.

500-m Row

25 Box Jump Overs (20 in.)

Rest 2 min.

500-m Row

30 Walking Lunges

Rest 2 min.

500-m Row

35 Plank Shoulder Taps

35 Groiners

Rx

500-m Row

15 Burpee Lateral Plate Hops

Rest 2 min.

500-m Row

20 Box Jump Overs (20 in.)

Rest 2 min.

500-m Row

25 Walking Lunges

Rest 2 min.

500-m Row

30 Plank Shoulder Taps

30 Groiners

Fitness

500-m Row

15 Burpee Lateral Plate Hops

Rest 2 min.

500-m Row

20 Box Step Overs

Rest 2 min.

500-m Row

25 Walking Lunges

Rest 2 min.

500-m Row

30 Sec. Plank Hold

30 Groiners

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