Down and Up!
Firebird CrossFit – All Levels
WOD
Metcon (Time)
Rx+
21-15-9
Alternating Pistols
Ring Dips
9-15-21
1-Arm DB Step-ups (50/35 lb.)
1-Arm DB Thrusters (50/35 lb.)
*Switch sides as needed.
*Box: 24/20 in.
Rx
21-15-9
Alternating Pistols
Ring Dips
9-15-21
1-Arm DB Step-ups (35/25 lb.)
1-Arm DB Thrusters (35/25 lb.)
*Switch sides as needed.
*Box: 24/20 in.
Fitness
21-15-9
Backward Box Lunges / Plate back lunge
Box Dips / Triceps Dips
9-15-21
1-Arm DB Step-ups
1-Arm DB Thrusters
*Switch sides as needed.
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