Julian 104
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
Strict Db Elizabeth
21-15-9
DB Squat Clean (50/35 lb.)
Strict Ring Dip
Rx – Partially Loaded
Strict Db Elizabeth
21-15-9
DB Squat Clean (50/35 lb.)
Box Dip
WOD – Home Gym
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
40 Air Squats
20 Pushups
10 Sit ups
*Every 2:00, starting on the 0: 40 Double-Unders
Then, Not for time
6 Complex Each Side
Weighted Split Squat Complex
Unweighted Split Squat Complex
1 Split Squat Complex:
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats
Complex Demo Link
https://youtu.be/CVWwxmFeZu4
WOD- Bodyweight Home
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
40 Air Squats
20 Pushups
10 Sit ups
*Every 2:00, starting on the 0: 40 Double-Unders
Then, Not for time
6 Complex Each Side
Weighted Split Squat Complex
Unweighted Split Squat Complex
1 Split Squat Complex:
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats
Complex Demo Link
https://youtu.be/CVWwxmFeZu4
