Shoulder I Stay or Shoulder I Go!

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Shoulder Press (1 x 3 )

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

15 Box Jump Overs (24/20 in.)

12 Push-ups, Then 12 Alt. DB Row (50/35 lb.)

AMRAP 10 min.

Rx

15 Box Jump Overs (24/20 in.)

12 Push-ups, Then 12 Alt. DB Row (35/20 lb.)

AMRAP 10 min.

Fitness

15 Step-ups Overs

12 Push-ups, then 12 Alt. DB Row

AMRAP 10 min.

Metcon (AMRAP – Reps)

Rx+

Calorie Row Assault Bike

5 min.

Rx

Calorie Row Rower

5 min.
Rest 2 min

Metcon (Time)

Rx

21-15-9

Box Jumps

Push-ups

Fitness

21-15-9

Step-ups

Push-ups

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