All Levels – Thu, May 23

Firebird CrossFit – All Levels

Weightlifting

Back Squat (5 x 5 )

WOD – FBCF

Metcon (2 Rounds for reps)

Rx+

25 Double-unders

20-Sec. Handstand Hold

EMOM 5 min.

1 min. Rest

5 Strict HSPU

20 Lateral Plate Jumps (45)

EMOM 5 min.

Rx

20 Double-unders

15-Sec. Handstand Hold

EMOM 5 min.

1 min. Rest

5 HSPU

20 Lateral Plate Jumps (45)

EMOM 5 min.

Fitness

40 Single Unders

10-sec. Handstand Hold

EMOM 5 min.

1 min. Rest

5 Seated Strict DB Presses

20 Lateral Plate Jumps

EMOM 5 min.