In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

Happy New Year! Were closed so here is a workout you can do at home with your families!

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Metcon (Time)


Mountain Climbers


Air Squats
Warmup (10-15 mins)

(5min) Run to the end of your street and back. Or, run for about 5min.


10 air squats

10 burpees

3 rounds


Do some mobility on your hips

Couch stretch or pigeon pose

Workout Prep & Workout (15 mins)

(10-15min) Perform workout!

Warm Down (5 mins)

Take a walk

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