High Life
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (4 Rounds for reps)
Rx+/Rx
1 min. Assault Bike
1 min. SDHP (95/65)(75/45)
4 rounds each
1 min. Double-unders
1 min. Thrusters (95/65)(75/45)
4 rounds each
1 min. MB Weighted Sit-ups (20/14 lb.)
1 min. KB Swings (24/16)(16/12)
4 rounds each
Fitness
1 min. Assault Bike
min. SDHP
4 rounds each
1 min. Speed Steps
1 min. Thrusters
4 rounds each
1 min. Sit-ups
1 min. KB Swings
4 rounds each
WOD – Home Gym
Metcon (4 Rounds for reps)
1 min. 10m Shuttle Runs
1 min. DB SDHP
4 rounds each
1 min. Plate Steps
1 min. DB Thrusters
4 rounds each
1 min. DB Sit-ups
1 min. DB Swings
4 rounds each
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