Racket
Firebird CrossFit – All Levels
weightlifting
Front Squat (4 x 4 )
WOD – FBCF
Metcon (Time)
100 DB Double Heel Taps
Every time you break, perform 10 Sit-ups. (Over and back = 1)
WOD – Home Gym
Metcon (4 Rounds for reps)
Dumbbell
DB Front Squats
4 Sets of Max Reps
*Hold DB’s in Front Rack
Metcon (Time)
100 DB Double Heel Taps
Every time you break, perform 10 Sit-ups. (Over and back = 1)
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