Chainsaw
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx
21-15-9
Pull-ups
Handstand Push-ups
Fitness
21-15-9
Ring Rows
Pike Handstand Push-ups
Metcon (No Measure)
Project Pull-up/Midline Madness Session #2
Pull-up
10 Db Standing High Pulls – each side
10 Jumping Pull-ups
20 sec. Hang on Pull-up bar
10 sec. Hang Chin over Pull-up bar
AMRAP 6 min.
– All movements should be done unbroken. Scale reps and hold times to accommodate this.
– Goal is 5+ rounds
Metcon (No Measure)
Midline Madness
20 Db Heel Taps – There and back = 1 rep
20 sec. Hollow Rock Hold
10 sec. Superman Hold (belly – no hands or legs touching ground)
AMRAP 6 min.
– All movements should be done unbroken. Scale reps and hold times to accommodate this.
– Goal is 5+ rounds
WOD – Home Gym
Metcon (Time)
21-15-9
Firebreathers
Handstand pushups
Metcon (No Measure)
Project Pull-up/Midline Madness Session #2
Pull-up
10 Db Standing High Pulls – each side
10 Jumping Pull-ups
20 sec. Hang on Pull-up bar
10 sec. Hang Chin over Pull-up bar
AMRAP 6 min.
– All movements should be done unbroken. Scale reps and hold times to accommodate this.
– Goal is 5+ rounds
Metcon (No Measure)
Midline Madness
20 Db Heel Taps – There and back = 1 rep
20 sec. Hollow Rock Hold
10 sec. Superman Hold (belly – no hands or legs touching ground)
AMRAP 6 min.
– All movements should be done unbroken. Scale reps and hold times to accommodate this.
– Goal is 5+ rounds
