5 x 5

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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Weightlifting

Back Squat (5 x 5 )

WOD

Metcon (AMRAP – Reps)

Rx+

25 Double-unders

20-Sec. Handstand Hold

EMOM 5 min.

1 min. Rest

5 Strict HSPU

20 Lateral Plate Jumps (45)

EMOM 5 min.

Rx

20 Double-unders

15-Sec. Handstand Hold

EMOM 5 min.

1 min. Rest

5 HSPU

20 Lateral Plate Jumps (45)

EMOM 5 min.

Fitness

40 Single Unders

10-sec. Handstand Hold

EMOM 5 min.

1 min. Rest

5 Seated Strict DB Presses

20 Lateral Plate Jumps

EMOM 5 min.
Last min of each EMOM is for Max Reps. Must complete min work requirement each EMOM

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