Box Basics

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

5 Burpee Box Jumps (30/24 in.)

10 Toes-to-bars

15 Hip Extensions

5 rounds

Rx

5 Burpee Box Jumps (24/20 in.)

10 Toes-to-bars

15 Hip Extensions

5 rounds

Fitness

5 Burpee Step-ups

10 Lying Hands-to-feet or Leg Raises

15 Hip Extensions or Good Mornings

5 rounds