No Go
Firebird CrossFit – All Levels
WOD – FBCF
Power Snatch (5 x 5 )
Metcon (AMRAP – Reps)
Alternate:
Tabata Handstand Holds –
Tabata Strict Pull-ups (scale as needed. You choose)
8 rounds (4 rounds of each)
Metcon (No Measure)
Midline Madness
8-10 Anchored Lying toes to bar(use dumbbells or anything to anchor yourself since most wont have a rig to hold onto
Every 90 seconds for 7.5 min (5 sets)
– Goal is to finish work in 30-45 seconds.
Scaling: Bend knees as needed.
WOD – Home Gym
Metcon (Weight)
3-Position Power Complex
3 High Hang Db Snatch
3 Mid Thigh Db Snatch
3 Db Snatch
1 Set on the right side, 1 set on the left side.
Rest
5-7 total sets.
Metcon (No Measure)
Midline Madness
8-10 Anchored Lying toes to bar(use dumbbells or anything to anchor yourself since most wont have a rig to hold onto
Every 90 seconds for 7.5 min (5 sets)
– Goal is to finish work in 30-45 seconds.
Scaling: Bend knees as needed.
Metcon (AMRAP – Reps)
Alternate:
Tabata Handstand Holds –
Tabata Strict Pull-ups (scale as needed. You choose)
8 rounds (4 rounds of each)
