Julian 102
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
WOD – FBCF
Metcon (Time)
Rx+ – Fully Loaded
30 KB Russian Swing (24/16 kg.)
30 KB Goblet Squats
100 m OH KB Carry
20 KB Russian Swings
20 KB Goblet Squats
150 m OH KB Carry
10 KB Russian Swings
10 KB Goblet Squats
200 m OH KB Carry
20 KB Russian Swings
20 KB Goblet Squats
250 m OH Kb Carry
30 KB Russian Swing
30 KB Goblet Squats
Rx – Partially Loaded
30 DB Russian Swing (50/35 lb.)
30 DB Goblet Squats
100 m OH DB Carry
20 DB Russian Swing
20 DB Goblet Squats
150 m OH DB Carry
10 DB Russian Swing
10 DB Goblet Squats
200 m OH DB Carry
20 DB Russian Swing
20 DB Goblet Squats
250 m OH DB Carry
30 DB Russian Swing
30 DB Goblet Squats
WOD – Home Gym
Metcon (Time)
1 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Goblet Dumbbell Thrusters
Burpees
Into…
1 Mile Run
WOD- Bodyweight Home
Metcon (Time)
1 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Odd-Object Thrusters
Burpees
Into…
1 Mile Run
