PPE
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
40 Parallette Pass-throughs
Straight into:
15 GHD Sit-ups
15 Barbell Reverse Lunges (115/75 lb.)
5 rounds
Rx
40 Parallette Pass throughs
Straight into:
15 GHD Sit-ups
15 Barbell Reverse Lunges (95/65 lb.)
5 rounds
Fitness
40 Parallette Pass-throughs
Straight into:
15 Weighted Sit-ups
15 Barbell Reverse Lunges
5 rounds
WOD – Home Gym
Metcon (Time)
Rx
50 Mountain Climbers
Straight into:
20 Db Anchored Sit-ups
15 Db Reverse Lunges (50/35 lb.)
5 rounds
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