Denali
Announcements
Hey Firebirds! Don’t forget to sign up for the Holiday Party. It will be Saturday the 10th @ 6pm. Please let us know if you have any questions 🙂
Firebird CrossFit – All Levels
WOD
Metcon (AMRAP – Rounds and Reps)
RX+
0-5min Perform:
5 KB Shoulder to overhead (24/16kg)
10 Lateral Over the Box Jumps (20)
15 Air Squats
3 Rounds
5-10min Perform:
5 KB Shoulder to overhead (24/16kg)
10 Lateral Over the Box Jumps (20)
15 Air Squats
3 Rounds
10-20min Perform:
5 KB Shoulder to overhead (24/16kg)
10 Lateral Over the Box Jumps (20)
15 Air Squats
10 KB Step Ups (24/16kg) (20)
AMRAP (10min)
RX
0-5min Perform:
5 KB Shoulder to overhead (16/12kg)
10 Box Jump Overs (20)
15 Air Squats
3 Rounds
5-10min Perform:
5 KB Shoulder to overhead (16/12kg)
10 Box Jump Overs (20)
15 Air Squats
3 Rounds
10-20min Perform:
5 KB Shoulder to overhead (16/12kg)
10 Box Jump Overs (20)
15 Air Squats
10 KB Step Ups (16/12kg) (20)
AMRAP (10min)
6 KB/BB Push Press
8 Box Step overs
10 Air Squats
3 Rounds
5-10min Perform:
6 KB/BB Push Press
8 Box Step overs
10 Air Squats
3 Rounds
10-20min Perform:
6 KB/BB Push Press
8 Box Step overs
10 Air Squats
8 Weighted step ups
AMRAP (10min)
