Julian 79
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Reps)
Rx+
4 min. 5 Plate Ground-to-overheads (45/25 lb.) + 15-sec. Hold Overhead
3 min. Shuttle Runs (20 m)
2 min. Box Jumps (24/20 in.)
1 min. Handstand Hold
2 min. Box Jumps
3 min. Shuttle Runs
4 min. 5 Plate Ground-to-overheads + 15-sec. Hold Overhead
Rx
4 min. 5 Plate Ground-to-overheads (25/15 lb.) + 15-sec. Hold Overhead
3 min. Shuttle Runs (20 m)
2 min. Box Jumps (24/20 in.)
1 min. Handstand Hold
2 min. Box Jumps
3 min. Shuttle Runs
4 min. 5 Plate Ground-to-overheads + 15-sec. Hold Overhead
Fitness
4 min. 5 Plate Ground-to-overheads + 15-sec. Hold Overhead
3 min. Shuttle Runs (20 m)
2 min. Alt. Step-ups
1 min. Elevated Pike Hold
2 min. Alt. Step-ups
3 min. Shuttle Runs (20 m)
4 min. 5 Plate Ground-to-overheads + 15-sec. Hold Overhead
WOD – Home Gym
Metcon (AMRAP – Rounds and Reps)
AMRAP 6:
2 Single DB Reverse Lunges
20 Double-Unders
4 Single DB Reverse Lunges
20 Double-Unders
6 Single DB Reverse Lunges
20 Double-Unders
Continue to add (2) reverse lunges per round
Rest 2:00
AMRAP 6:
2 Single DB Power Snatches
20 Double-Unders
4 Single DB Power Snatches
20 Double-Unders
6 Single DB Power Snatches
20 Double-Unders
Continue to add (2) power snatches per round
Scale as needed
WOD- Bodyweight Home
Metcon (AMRAP – Rounds and Reps)
AMRAP 6:
2 Odd-Object Reverse Lunges
20 Odd-Object Lateral Hops
4 Odd-Object Reverse Lunges
20 Odd-Object Lateral Hops
6 Odd-Object Reverse Lunges
20 Odd-Object Lateral Hops
Continue to add (2) reverse lunges per round
Rest 2:00
AMRAP 6:
2 Odd-Object Ground to Overhead
20 Odd-Object Lateral Hops
4 Odd-Object Ground to Overhead
20 Odd-Object Lateral Hops
6 Odd-Object Ground to Overhead
20 Odd-Object Lateral Hops
Continue to add (2) Odd-Object Ground to Overhead per round
Odd object can be anything you can make with what you have think backpack, dufflebag, anything that can have weight and be compact. Scale as needed.
