Two Step
Firebird CrossFit – All Levels
Weightlifting
Split Jerk (7 Sets of 1 (record your heavy single))
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
Rx+/Rx
10 Single-unders
2 Devils press
20 Single-unders
3 Devils press (50/35)(35/20)
Add 10 single-unders and 1 devils press each round.
AMRAP 6 min.
WOD – Home Gym
Metcon (AMRAP – Reps)
16 Rounds:
20 Seconds Double Dumbbell Deadlifts
10 Seconds Rest
20 Seconds Sit-ups
10 Seconds Rest
Metcon (No Measure)
4 Giant Sets:
15 Single Leg Glute Bridges (Left)
15 Single Leg Glute Bridges (Right)
15 Weighted Glute Bridges
15 Glute Bridges
Rest 1 Minute Between Sets
Recent Posts