Say Whaaat!
Announcements
Aug 26th – Join us for a hike up Mt. Humphrey’s – Gym will be closed! “Get Outa The Box” and use that fitness!
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
90sec ring pushup hold
40 db step ups (db’s by side) (50/35lbs)(24/20″)
30 wall ball (20/14lbs)
9 box 360’s
1min Bar L-sit hold
30 db step ups (db’s by side)
20 wall ball
6 box 360’s
30sec ring pushup hold
20 db step ups (db’s by side)
10 wall ball
3 box 360’s
Rx
90sec ring pushup hold
40 db step ups (db’s by side) (35/20lbs)(24/20″)
30 wall ball (20/14lbs)
9 box 360’s
1min Bar Chair Sit Hold
30 db step ups (db’s by side)
20 wall ball
6 box 360’s
30sec ring pushup hold
20 db step ups (db’s by side)
10 wall ball
3 box 360’s
Fitness
90sec plank hold
30 walking lunges
20 wall ball
6 Plate 360’s
1min hollow rock hold
20 walking lunges
10 wall ball
4 Plate 360’s
30sec plank hold
10 walking lunges
5 wall ball
2 Plate 360’s