Julian 118
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 (Weight)
Rx+ – Fully Loaded
5 Front Squat
EMOM 10 min.
Metcon (AMRAP – Reps)
Rx – Partially Loaded
12 DB Front Squat
EMOM 10 min.
*Last Min is for max Reps
Fitness – Unloaded
Bottom to Bottom Tabata Squats
Rest 2 min.
2 Rounds
Metcon (Time)
Finisher
1-10
Strict Sit-ups
10-1
Sit up Get ups
WOD – Home Gym
Metcon (Time)
3 Rounds:
10 Strict Pull-Ups
20 Pushups
30 Sit-Ups
40 Jumping Lunges
30 Sit-Ups
20 Pushups
10 Strict Pull-Ups
Rest 3:00 between rounds
No Measure
Tabata Dumbbell Front Squats
WOD- Bodyweight Home
Metcon (Time)
3 Rounds:
20 Odd-Object Rows
20 Pushups
30 Sit-Ups
40 Jumping Lunges
30 Sit-Ups
20 Pushups
20 Odd-Object Rows
Rest 3:00 between rounds
No Measure
Tabata Dumbbell Front Squats