Hold the Door!
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (3 Rounds for reps)
Rx+/Rx
1min Assault Bike
30sec Rest
45sec Handstand hold
15sec Rest
1min Assault Bike
30sec Rest
45sec OH DB Hold (50/35)(35/25)
15sec Rest
3 Rounds
Fitness
1min Assault Bike
30sec Rest
45sec Plank Hold
15sec Rest
1min Assault Bike
30sec Rest
45sec OH DB Hold
15sec Rest
3 Rounds
Recent Posts
