Run Hippie Run!

Firebird CrossFit – All Levels

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WOD

Metcon (Time)

Rx+

800/1000-m Run/Row

25 Weighted Hip Ext {plate} (25/15lb)

25 Knees-to-Elbows

2 rounds

800/1000-m Run/Row

Rx

800/1000-m Run/Row

25 Hip Extensions

25 Knees-to-Elbows

2 rounds

800/1000-m Run/Row

Fitness

600/800-m Run/Row

15 MB Sit-ups (ball overhead)

15 Hanging Knee-lifts

2 rounds

400/600-m Run/Row