Front Loader

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

weightlifting

Metcon (Weight)

8-min EMOM:

2 Front-Rack Lunges (1 rep each leg, 2 total) + 2 Shoulder-to-Overhead

*Start at a light weight with the goal being to get to an athlete’s workout weight by Round 5, then surpass that weight and go above the workout weight for the remainder of the EMOM.

*Athletes do not have to add every round, but should be adding the first 6-7 rounds.

WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

4 Front-Rack Reverse Lunges (135/95 lb.)

4 Shoulder-to-Overhead

AMRAP 7 min. Rx

4 Front-Rack Reverse Lunges (95/65 lb.)

4 Shoulder-to-Overhead

AMRAP 7 min. Fitness

4 Front-Rack Lunges

4 Shoulder-to-Overhead

AMRAP 7 min.

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