The Five’s

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

In the first 5 min., perform:

Run 400 m

100 Double-unders

In the second 5 min., perform:

Run 300 m

75 Double-unders

30 KB Swings (24/16 kg)

In the third 5 min., perform:

Run 200 m

50 Double-unders

20 KB Swings

8 Wall Climbs

In the fourth 5 min., perform:

Run 100 m

25 Double-unders

10 KB Swings

4 Wall Climbs

AMRAP 5 min.

Rx

In the first 5 min., perform:

Run 400 m

80 Double-unders

In the second 5 min., perform:

Run 300 m

60 Double-unders

30 KB Swings (16/12 kg)

In the third 5 min., perform:

Run 200 m

40 Double-unders

20 KB Swings

6 Wall Climbs

In the fourth 5 min., perform:

Run 100 m

20 Double-unders

10 KB Swings

2 Wall Climbs

AMRAP 5 min.

Fitness

In the first 5 min., perform:

Run 400 m

40 Speed Steps

In the second 5 min., perform:

Run 300 m

30 Speed steps

20 KB Swings

In the third 5 min., perform:

Run 200 m

20 Speeds Steps

15 KB Swings

10 Plank Get Down-ups

In the fourth 5 min., perform:

Run 100 m

10 Speed Steps

10 KB Swings

6 Plank Get Down-ups

AMRAP 5 min.

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