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
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