Julian 125

Firebird CrossFit – All Levels

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WOD – FBCF

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Metcon (Time)

Rx – Partially Loaded

800 m Run

50 DB Thrusters (35/20 lb.)

50 DB Alt. Plank Rows

Fitness – Unloaded

800 m Run

50 Burpee to Air Squat

50 Plank Shoulder taps

Metcon (No Measure)

10 min.) Squat Better Project Session #1

6 reps each side shin boxes

6 warrior pose 3 each side (hold 5 sec. each rep)

Round-the-room tall duck walks

6 Good mornings to squat

2 rounds

Then,

Test: Bottom of Squat Hold.

* How long can you perform this in a perfect position?

* No slouching or relaxing in the bottom.

WOD – Home Gym

Metcon (Time)

21-15-9:

Dumbbell Thrusters

Strict Pull-up

No Measure

3 Rounds:

:30 Static Weighted Bulgarian Split Squat (Left)

:30 Max Unweighted Bulgarian Split Squats (Left)

:30 Static Weighted Bulgarian Split Squat (Right)

:30 Max Unweighted Bulgarian Split Squats (Right)

Rest 1 Minute Between Rounds
MODIFICATIONS

– 2x Odd Object Rows

– Barbell Bent Over Rows

– Single Arm Bent Over Row (Full Reps Each Side)

– Dumbbell Rows From Push-up Position

– inverted Row