Julian 115
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 (6 Rounds for reps)
Rx+ – Fully Loaded
15 Back Squat at 3/4 Body weight
With time that is remaining of
4 min. perform AMRAP
Rnd 1,3 and 5: Bar Muscle Up
Rnd 2, 4 and 6: Wall Ball (20/14 lb.)
6 rounds
Rx – Partially Loaded
20 DB Back Squat (50/35 lb.)
With time that is remaining of
4 min. perform AMRAP
Rnd 1,3 and 5: Db Slams
Rnd 2, 4 and 6: Single DB Cluster
6 rounds
WOD – Home Gym
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Minutes 0-10: Wear Pack or Weight Vest
Minutes 11-20: Bodyweight
No Measure
3 Sets For Max Reps:
Single Arm Kneeling Arnold Strict Press (Each Side)
https://youtu.be/rK3OquuGmd8
WOD- Bodyweight Home
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
9 Push-ups
15 Odd Object Rows
21 Air Squats
Minutes 0-10: Wear Pack or Weight Vest
Minutes 11-20: Bodyweight
Body Armor
3 Sets For Max Reps:
Single Arm Kneeling Arnold Strict Press (Each Side)
https://youtu.be/rK3OquuGmd8