Up and Over
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Reps)
Rx+
25 HSPU
In what is left of 3 min., perform KB Walking Lunges (32/24 kg).
20 Strict HSPU
In what is left of 3 min., perform KB Walking Lunges (32/24 kg)
15 Deficit HSPU (45# Plates)
In what is left of 3 min., perform KB Walking Lunges (32/24 kg).
Then finish off with:
3 Deficit HSPU
6 KB Walking Lunges
AMRAP 3 min.
Rx
20 HSPU
In what is left of 3 min., perform KB Walking Lunges (24/16 kg).
15 HSPU
In what is left of 3 min., perform KB Walking Lunges (24/16 kg)
10 HSPU
In what is left of 3 min., perform KB Walking Lunges (24/16 kg).
Then finish off with:
3 HSPU
6 KB Walking Lunges
AMRAP 3 min.
Fitness
25 Pike HSPU
In what is left of 3 min., perform KB Walking Lunges.
20 Strict Barbell Presses
In what is left of 3 min., perform KB Walking Lunges.
15 Seated Barbell Presses
In what is left of 3 min., perform KB Walking Lunges.
Then finish off with:
3 Seated Barbell Presses
6 KB Walking Lunges
AMRAP 3 min.