Lucky Leprechaun
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Time)
Rx+
17 Russian KB Swings (32/24 kg)
17 Ring Push-ups
34 – Double unders
3 rounds
Rx
17 Russian KB Swings (24/16 kg)
17 Ring Push-ups / Push Ups
21 – Double-unders
3 rounds
Fitness
17 Russian KB Swings
17 Box or elevated Push-ups
17 Single-unders
3 rounds
WOD – Home Gym
Metcon (Time)
For Time:
10 Single DB Hang CJ, 50 Lateral Jump Squats
20 Single DB Hang CJ, 50 Lateral Jump Squats
30 Single DB Hang CJ, 50 Lateral Jump Squats
40 Single DB Hang CJ, 50 Lateral Jump Squats
50 Single DB Hang CJ, 50 Lateral Jump Squats
Rx Dumbbell – 50/35
*Scale as needed
*Change hang CJ arm every 5 repetitions
*Lateral Jump Squat: Air Squat followed by a two-foot hop laterally over dumbbell
WOD- Bodyweight Home
Metcon (Time)
For Time:
5 Inchworms with push up, 50 Lateral Jump Squats
10 Inchworms with push up, 50 Lateral Jump Squats
15 Inchworms with push up, 50 Lateral Jump Squats
20 Inchworms with push up, 50 Lateral Jump Squats
25 Inchworms with push up, 50 Lateral Jump Squats
*Scale as needed
*Lateral Jump Squats: Air Squat followed by a two-foot hop laterally over a small object (3-6″ in height). Let’s find something that resembles the side of a dumbbell to give ourselves an object to jump over.