Monday

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

10 x 20-m Shuttle Runs

10 KB Swings (24/16 kg)

10 KB Single-Arm Shoulder-to-Overheads

10 rounds

Rx

10 x 20-m Shuttle Runs

10 KB Swings (16/12 kg)

10 KB Single-Arm Shoulder-to-Overheads

10 rounds

Fitness

8 x 20-m Shuttle Runs

8 KB Swings

8 KB Shoulder-to-Overheads

10 rounds

WOD – Home Gym

Metcon (Time)

10 x 20-m Shuttle Runs

10 DB Swings

10 KD Single-Arm Shoulder-to-Overheads

10 rounds

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