Two Step’n

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

100 DB Step-ups (50/35 lb.)

Every time they break, perform

100-m Run

200 Double-unders

Every time they break, perform

100-m Run

Rx

100 DB Step-ups (35/25 lb.)

Every time they break, perform

100-m Run

200 Double-unders

Every time they break, perform

100-m Run

Fitness

75 DB Step-ups

Every time they break, perform

100-m Run

75 Single-unders

100-m Run

4-5 rounds
-The workout STARTS with a 100-m Run.

-Use two dumbbells if you have them.

-20 inch box for all

WOD – Home Gym

Metcon (Time)

100 DB Step-ups (35/20 lb.)

Every time they break, perform

100-m Run

200 Double-unders

Every time they break, perform

100-m Run
-The workout STARTS with a 100-m Run.

-Use two dumbbells if you have them.

-20 inch box for all

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