Its Spinal
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
Complete, in any order:
10 Rope Climbs
100 Push-ups
100 Double-unders
800-m Run
Rx
Complete, in any order:
8 Rope Climbs
80 Push-ups
80 Double-unders
800-m Run
Fitness
Complete, in any order:
10 Seated Rope Climbs
75 Push-ups
100 Single-unders
800-m Run
WOD – Home Gym
Metcon (Time)
Complete, in any order:
50 DB High Pulls (chainsaws) (25 each side)
100 Push-ups
100 Double-unders
800-m Run
Happy Monday!
Today’s workout is going to look a little like organized chaos.
• You can partition the movements in any order you like
• We have 4 movements that don’t interfere too much with one another:
• 2 metabolic movements (Run and Double-unders)
• Pull (Rope Climb), and a Push (Push-up).
Athletes will strategize their workout based on individual strengths and weaknesses, meaning that the workout will look different for everyone. As a coach, you won’t know where athletes are at, and as an athlete, you won’t know where the person you are trying to beat is at, which can be a lot of fun 🙂
Before the workout starts, give athletes some time to brainstorm a strategy. But remind them that they are not beholden to that strategy and can change it up whenever.
