Julian 99
Announcements
State Mandated Temporary Gym Closure In Effect. We are taking this day by day. Stay Strong Firebird Family. We will be updating information as we receive it.
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Reps)
Rx+ – Fully Loaded
2 min. Row for Calories
2 min. DB Shoulder to Overhead (45/25 lb.)
2 min. Assault Bike for Calories
2 min. Mb Sit-ups
2 Rounds
Rx – Partially Loaded
2 min. DB Bent-over Row (50/35 lb.) (5each side)
2 min. DB Shoulder to Overhead (50/35 lb)(5 each side)
2 min. Double-unders
2 min. Db Sit-ups
2 Rounds
WOD – Home Gym
Metcon (3 Rounds for time)
On the 0:00…
Round #1:
5 Rounds of “Strict Cindy”/Cindy
50 Single Dumbbell Power Cleans
On the 8:00…
4 Rounds of “Strict Cindy”/Cindy
40 Dumbbell Goblet Squats
On the 16:00…
3 Rounds of “Strict Cindy”/Cindy
30 Alternating Single Arm Squat Clean Thrusters
*1 round of Cindy: 5 pull-ups, 10 push-ups, 15 air squats
WOD- Bodyweight Home
Metcon (3 Rounds for time)
On the 0:00…
Round #1:
5 Rounds of “Sindee”
50 Odd-object Ground to Shoulder
On the 8:00…
4 Rounds of “Sindee”
40 Odd-Object Squats
On the 16:00…
3 Rounds of “Sindee”
30 Odd-Object Thrusters
*1 round of Sindee: 10 Push-ups, 20 Air Squats