Julian 100

Announcements

State Mandated Temporary Gym Closure In Effect. We are taking this day by day. Stay Strong Firebird Family. We will be updating information as we receive it.

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Weight)

Rx+ – Fully Loaded

Part 1:

Front Rack Alt. Reverse Lunge

Find your heaviest 6 rep (3 each side)

Metcon (AMRAP – Rounds and Reps)

Rx – Partially Loaded

Part 1:

2-4-6-8-10….until you can’t perform unbroken sets.

DB Front Rack Alt. Reverse Lunge (50/35 lb.) (If you only have one DB do a goblet squat)

Metcon (AMRAP – Rounds and Reps)

Rx+ – Fully Loaded

Part 2:

6 Front Rack Alt Reverse Lunge (@50% of Part 1)

4 Front Squat

AMRAP 2 min.

rest 1 min.

3 Rounds

Rx – Partially Loaded

Part 2:

6 DB Front Alt. Rack Reverse Lunge (50/35 lb.)

4 DB Front Squat

AMRAP 2 min.

rest 1 min.

3 Rounds

WOD – Home Gym

Metcon (Time)

5 Rounds For Time:

100m Single DB Farmers Carry

200m Run

30 Dumbbell Swings

WOD- Bodyweight Home

Metcon (Time)

5 Rounds For Time:

100m Odd-Object Carry

200m Run

30 Odd-Object Swings