Ring Master

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (Time)

Rx+

90sec ring pushup hold

40 db step ups (db’s by side) (50/35lbs)

30 Wall ball (20/14lbs)

20 Strict HSPU

1min Bar L-sit hold

30 db step ups (db’s by side)

20 Wall ball

15 Strict HSPU

30sec ring pushup hold

20 db step ups (db’s by side)

10 Wall ball

10 Strict HSPU

Rx

90sec ring pushup hold

40 db step ups (db’s by side) (35/20lbs)

30 Wall ball (20/14lbs)

15 HSPU

1min Bar Chair Sit Hold

30 db step ups (db’s by side)

20 Wall ball

10 HSPU

30sec ring pushup hold

20 db step ups (db’s by side)

10 Wall ball

5 HSPU

Fitness

90sec plank hold

30 Box Step ups

20 wall ball

15 Seated DB Press

1min hollow rock hold

20 Box Step ups

10 wall ball

10 Seated DB Press

30sec plank hold

10 Box Step Ups.

5 wall ball

5 Seated DB Press

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