Head over Heels
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Weight)
Rx+ /Rx
3 OH Squat @ 80/70%
EMOM for 5min
rest 2min
Fitness
3 OH Squat
Every 90sec for 4 rounds
rest 2.5min
Metcon (Weight)
Rx+ /Rx
5 OH Squat @ 70/60%
EMOM for 5min
rest 2min
Fitness
5 OH Squat
Every 90sec for 4 rounds
rest 2.5min
Metcon (Weight)
Rx+ /Rx
7 OH Squat @ 60/50%
EMOM for 5min
Fitness
7 OH Squat
Every 90sec for 4 rounds
WOD – Home Gym
Metcon (AMRAP – Rounds and Reps)
20 Double-unders
15 Push-ups
10 DB High Pulls (35/2 lb.) – 5 each side
AMRAP 16 min.
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