Julian 105
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 (AMRAP – Rounds and Reps)
Rx+ – Fully Loaded
20 Single Arm DB OH Walking Lunge (50/35 lb.)
200 m MB Carry (20/14 lb.)
20 Burpee + Jump to High Target
AMRAP 30 min.
Rx – Partially Loaded
20 Single Arm DB OH Walking Lunge (50/35 lb.)
200 m DB Carry
20 Burpee + Jump to High Target
AMRAP 30 min.
WOD – Home Gym
Metcon (Time)
For Time:
20 Strict Pull-Ups
400m Run
40 Alt. Dumbbell Power Cleans
800m Run
40 Dumbbell Push Jerks (20 each side)
400m Run
20 Strict Pull-Ups
No measure Finisher
Alternating Tabata for 16 Sets (8 Rounds):
:20s Max Sit-Ups, :10s Hollow Hold
:20s Max Glute Bridges, :10s Glute Bridge Hold
The above amounts to one “round”, and also 1:00 on the clock. Eight rounds in full.
WOD
Metcon (Time)
For Time:
20 Odd-Object Rows
400m Run
40 Odd – Object Ground to Shoulder
800m Run
40 Odd-Object Shoulder to Overhead
400m Run
20 Odd-Object Rows
No measure Finisher
Alternating Tabata for 16 Sets (8 Rounds):
:20s Max Sit-Ups, :10s Hollow Hold
:20s Max Glute Bridges, :10s Glute Bridge Hold
The above amounts to one “round”, and also 1:00 on the clock. Eight rounds in full.
