Pullups
Firebird CrossFit – All Levels
Weightlifting
Weighted Pull-ups (7 x 3 )
Bent Over Row (5 x 10)
WOD – FBCF
Metcon (AMRAP – Reps)
30 sec. Hollow Hold
30 sec. Sit-ups
30 sec. Rest
30 sec. Superman Hold
30 sec. Floor Back Extensions
30 sec. Rest
4 rounds
WOD – Home Gym
Metcon (No Measure)
Single-leg Hip Extensions
10-10-10-10-10
Metcon (AMRAP – Rounds and Reps)
30 sec. Hollow Hold
30 sec. Sit-ups
30 sec. Rest
30 sec. Superman Hold
30 sec. Floor Back Extensions
30 sec. Rest
4 rounds
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