Julian – 116
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
Run 400 m
25 DB Burpees (50/35 lb.)
Run 400 m
25 DB Step Ups (DB’s on Shoulders) – 24/20 in.
Run 400 m
25 Man-makers
Run 400m
Rx – Partially Loaded
Run 400 m
25 DB Burpees (50/35 lb.)
Run 400 m
25 DB Step Ups (DB on Shoulders)
Run 400 m
25 Man-makers
Run 400m
*Single Bell
Unloaded
Run 400 m
25 Burpees
Run 400 m
25 Object Step-ups
Run 400 m
25 Burpees
Run 400m
WOD – Home Gym
Metcon (Time)
50 Burpees
1 Mile Run
75 Alternating Dumbbell Power Snatches
1 Mile Run
100 Meter Walking Lunge
No Measure
Tabata Side Planks:
8 Rounds:
20 Seconds On
10 Seconds Rest
WOD- Bodyweight Home
Metcon (Time)
For Time:
50 Burpees
1 Mile Run
75 Odd Object Ground to Overhead
1 Mile Run
100 Meter Walking Lunge
No Measure
Tabata Side Planks:
8 Rounds:
20 Seconds On
10 Seconds Rest
