Shoulders En Fuego

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Barbell Complex (As Heavy As Possible)

3 Front Squats + 2 Thrusters + 1 Push Press

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

10 Handstand Push-ups

8 DB Front Squats (50/35 lb.)

6 DB Thrusters

4 DB Push Presses

AMRAP 18 min.

Rx

6 Handstand Push-ups

8 DB Front Squats (35/20 lb.)

6 DB Thrusters

4 DB Push Presses

AMRAP 18 min.

Fitness

10 Push-ups

8 DB Front Squats

6 DB Thrusters

4 DB Push Presses

AMRAP 18 min.

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