Julian 132
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (No Measure)
(10 min.) Squat Better Project Session #4
10 Single leg stationary lateral step-ups – each side
10 Side plank leg raises – each side
3 rounds
* These are for quality, not speed.
Metcon (AMRAP – Rounds and Reps)
Rx+ – Fully Loaded
3 Ring Muscle-ups
7 OH squat (135/95 lb.)
14 Deadlifts
AMRAP 16 min.
Rx – Partially Loaded
7 DB Man-makers (35/20 lb.)
14 SA. DB OH squat (7 each side)
14 Suitcase Deadlifts (7 each side)
AMRAP 16 min.
Unloaded
9 Burpees
18 PVC OH Squat or something light overhead
14 Windmills – 7 each side (add load is possible)
AMRAP 16 min.
WOD – Home Gym
Metcon (Time)
100 m Sprint
Rest 30 sec.
150 m Sprint
Rest 30 sec.
200 m Sprint
Rest 3 min.
4 Sets
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