Leggy

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (AMRAP – Rounds and Reps)

Rx+

1 Legless Rope Climbs

100-m Run

AMRAP 10 min.

Rx

1 Rope Climb

100-m Run

AMRAP 10 min.

Fitness

1 Seated Rope Climbs

100-m Run

AMRAP 10 min.

Metcon (No Measure)

Project Pull-up/Midline Madness

Pull-up

21-15-9

Chest-to-bar Pull-ups

30 sec. Bar Hang

– Goal time is 5-7 min.

Scaling: Find a variation that allows you to perform at least 10+ reps while fresh.

Midline Madness

42-30-18

Mb Russian Twists

30 sec. Plank Hold

– Goal time is 5-7 min.

Scaling: Find a variation that allows you to perform at least 15+ reps fresh.

WOD – Home Gym

Metcon (AMRAP – Rounds and Reps)

Rx

2 Firebreathers

100-m Run

AMRAP 10 min.

Metcon (No Measure)

Project Pull-up/Midline Madness

Pull-up

21-15-9

Chest-to-bar Pull-ups

30 sec. Bar Hang

– Goal time is 5-7 min.

Scaling: Find a variation that allows you to perform at least 10+ reps while fresh.

Midline Madness

42-30-18

Mb Russian Twists

30 sec. Plank Hold

– Goal time is 5-7 min.

Scaling: Find a variation that allows you to perform at least 15+ reps fresh.