All Levels – Fri, Jul 19

Firebird CrossFit – All Levels

Weightlifting

Shoulder Press (3 x 3 )

WOD – FBCF

Metcon (5 Rounds for reps)

Rx+

1 min. Parallette Pass-Throughs (on the Parallette)

1 min. Lateral Burpees Plate Jump Overs

1 min. Overhead Plate Sit-ups (25/15 lb.)

5 rounds

Rx

1 min. Parallette Pass-Throughs (Any box or plate 2” higher then Parallette)

1 min. Lateral Burpees Plate Jump Overs

1 min. Overhead Plate Sit-ups (15/10 lb.)

5 rounds

Fitness

1 min. Parallette Pass-Throughs

1 min. Lateral Burpees Plate Jump Overs

1 min. Sit-ups

5 rounds