Thighday

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Reps)

Rx+

30sec DB Push Press (right)

30sec DB Suitcase Deadlift (right)

30sec Hollow Hold

30sec Superman Hold

30sec DB Suitcase Deadlift (left)

30sec DB Push Press (left)

1min rest

4 Rounds

50/35lb DB (24/16kg KB)

Rx

30sec DB Push Press

30sec DB Suitcase Deadlift (right)

30sec Hollow Hold

30sec Superman Hold

30sec DB Suitcase Deadlift (left)

30sec DB Push Press

1min rest

4 Rounds

35/20lb DB (16/12kg KB)

Fitness

30sec DB Push Press

30sec DB Suitcase Deadlift (right)

30sec Hollow Hold

30sec Superman Hold

30sec DB Suitcase Deadlift (left)

30sec DB Push Press

1min rest

4 Rounds