Double Trouble
Firebird CrossFit – All Levels
Weightlifting
Tempo Backsquats (Leg Drive) (3 x 5 )
This is all about being explosive. 2 second descent, explode to the top, 1 second pause repeat.
Keep it light and explosive
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
Rx+
2 Ring Muscle-ups
5 Air Squats
Every round add 2 MUs and 5
Air Squats
AMRAP 12 min.
Rx
1 Ring Muscle-ups
5 Air Squats
Every round add 1 MU and 5
Air Squats
AMRAP 12 min.
Fitness
2 Pulling movements
4 Air Squats
Every round add 2 PMs and 4
Air Squats
AMRAP 12 min.
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