Julian 129

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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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

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