Two Step’n
Firebird CrossFit – All Levels
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