Kit kat
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
5 Wall Climbs
10 Strict Handstand Push-ups
15 Parallette Pass-Throughs
20 Pull-ups
25 Box Jump-overs (24/20 in.)
30 GHD Hip Extensions
70 Double Unders
30 GHD Hip Extensions
25 Box Jump-overs (24/20 in.)
20 Pull-ups
15 Parallette Pass-Throughs
10 Strict Handstand Push-ups
5 Wall Climbs
Rx
5 Wall Climbs
10 Handstand Push-up
15 Parallette Pass-Throughs
20 Pull-ups
25 Box Jump-overs (24/20 in.)
30 Russian KB Swings (24/16kg)
70 Double Unders
30 Russian KB Swings (24/16kg)
25 Box Jump-overs (24/20 in.)
20 Pull-ups
15 Parallette Pass-Throughs
10 Handstand Push-up
5 Wall Climbs
Fitness
10 Sit Up Get-ups
10 Cherry Pickers (R&L = 1)
15 Parallette Kick-Backs
20 Banded Pullups
25 Box Step-overs
30 Russian KB Swings.
35 Single-unders
2 Rounds
WOD – Home Gym
Metcon (Time)
10 Sit Up Get-ups
10 Cherry Pickers (R&L = 1)
15 Kick-Backs
20 DB Rows
25 Object Step-overs
30 Russian DB Swings.
35 Single-unders
2 Rounds
