Jump Around
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
30 Double-unders
3-min. Barbell Front-rack Hold (135/95 lb.)
30 DB SA OH Weighted Pistols
60 Double-unders
2-min. Barbell Front-rack Hold
20 DB SA OH Weighted Pistols
90 Double-unders
1-min. Barbell Front-rack Hold
10 DB SA OH Weighted Pistols
Rx
30 Double-unders
3-min. Barbell Front-rack Hold (115/85 lb.)
30 DB SA Weighted Pistols
60 Double-unders
2-min. Barbell Front-rack Hold
20 DB SA Weighted Pistols
90 Double-unders
1-min. Barbell Front-rack Hold
10 DB SA Weighted Pistols
Fitness
60 Single-unders
3-min. Barbell Front-rack Hold
30 Weighted Backward Lunges
60 Single-unders
2-min. Barbell Front-rack Hold
20 Weighted Backward Lunges
90 Single-unders
1-min. Barbell Front-rack Hold
10 Weighted Backward Lunges
WOD – Home Gym
Metcon (Time)
30 Double Unders
3 min. DB Front Rack Hold
30 DB SA OH Weighted Pistols
60 Double Unders
2 min. DB Front Rack Hold
20 DB SA OH Weighted Pistols
90 Double Unders
1 min. DB Front Rack Hold
10 DB SA OH Weighted Pistols
