Two Step

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

View Public Whiteboard

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

Start typing and press Enter to search