Damn Hippie
Firebird CrossFit – All Levels
Weightlifting
Weighted Hip Thrust (3 x 3 )
Weighted Hip Thrust
Performed with your upper back on a medball and Barbell in hip crease. Take weight from ground and fully open up hips.
WOD
Metcon (AMRAP – Rounds and Reps)
Rx+
1 Ring Muscle Up
5 Air Squat
Every round add 1 MU and 5
Air Squats
AMRAP 12min
Rx
2 Chest 2 Bar Pullup / 2 Pullup
5 Air Squat
Every round add 2 C2B and 5
Air Squats
AMRAP 12min
Fitness
2 Banded Pullup or hard Ring Row
4 Air Squat
Every round add 2 Pu and 4
Air Squats
AMRAP 12min
Compare Oct 4th, 2017.
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