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 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Reps)

Rx+

1 min. Bike

30 sec. Rest

45 sec. Handstand Hold

15 sec. Rest

1 min. Bike

30 sec. Rest

45 sec. Strict HSPUs

15 sec. Rest

3 rounds

Rx

1 min. Bike

30 sec. Rest

45 sec. Handstand Hold

15 sec. Rest

1 min. Bike

30 sec. Rest

45 sec. HSPUs

15 sec. Rest

3 rounds

Fitness

1 min. Bike

30 sec. Rest

45 sec. WW Hold or Plank Hold

15 sec. Rest

1 min. Bike

30 sec. Rest

45 sec. Wall Walks or Push Ups

15 sec. Rest

3 rounds

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