Julian 129
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (No Measure)
(10 min.) Squat Better Project Session #3
1 min. Continuous ‘Pole’ Squat – These should be easy, but you should have perfect form.
1 min. Each side Couch Stretch
1 min. Quad Stretch
1 min. Bootstrap Stretch – for quality
2 rounds
* Today is about easing into some hip movement and feeling good. Nothing should feel hard or uncomfortable. Maybe a little tight, but loosen up towards the end of the two rounds.
Metcon (Time)
Rx+ – Fully Loaded
16/12 Cal. Assault Bike / Rower
60 KB Swing (24/16 kg.)
60 Box Jump (24/20 in.)
60 Deficit Push-ups
60 Double-unders
Rx – Partially Loaded
60 Double-unders
60 DB Swing (24/16 kg.)
60 Object Jumps
60 Deficit Push-ups
60 Double-unders
Fitness – Unloaded
100 Object Toe Taps
60 Good-mornings
60 Object Jumps
60 Deficit Push-ups
100 Object Toe-taps
WOD – Home Gym
Metcon (AMRAP – Rounds and Reps)
AMRAP 12min
10 Burpees
25 Double Unders
Metcon (No Measure)
AMRAP 6min
Max Single Dumbbell Strict Presses
On the Minute: 10 Sit-Ups
