Buddy up!
Announcements
Aug 26th – Join us for a hike up Mt. Humphrey’s – Gym will be closed! “Get Outa The Box” and use that fitness!
Firebird CrossFit – All Levels
Weightlifting
Metcon (Weight)
16 x 50m Sled Pull
With a partner( I go you go)
WOD
Metcon (Time)
Rx+
Part 2: In partners, while one person performs:
100m (1) bear crawl (2) Burpee Broad Jumps (3) Crab Walk
the other partner performs AMRAP
pushups
switch
then, while one person performs:
100m (1) bear crawl (2) Burpee Broad Jumps (3) Crab Walk
the other partner performs AMRAP
GHD situps
switch
3 rounds
Rx
Part 2: In partners, while one person performs:
100m (1) bear crawl (2) Burpee Broad Jumps (3) Crab Walk
the other partner performs AMRAP
pushups
switch
then, while one person performs:
100m (1) bear crawl (2) Burpee Broad Jumps (3) Crab Walk
the other partner performs AMRAP
Weighted situps (20/14)
switch
3 rounds
Fitness
Part 2: In partners, while one person performs:
100m (1) bear crawl (2) Burpee Broad Jumps (3) Crab Walk
the other partner performs AMRAP
pushups
switch
then, while one person performs:
100m (1) bear crawl (2) Burpee Broad Jumps (3) Crab Walk
the other partner performs AMRAP
Situps
switch
3 rounds