ROCKY ROAD
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (AMRAP – Rounds and Reps)
Rx+ / Rx
10 Burpee Box Jumps
10 DB Walking Lunges (50/35)(35/20 lb.)
20 Push-ups
10 DB Walking Lunges
10 Handstand Push-ups
10 DB Walking Lunges
20 DB Push Jerks (10 each Side)
AMRAP 15 min.
Fitness
10 Burpee Step-ups
10 Walking Lunges
20 Push-ups
10 Walking Lunges
10 Seated DB Presses
10 Walking Lunges
20 DB Push Jerks
AMRAP 15 min.
WOD – Home Gym
Metcon (AMRAP – Rounds and Reps)
10 Burpee Object Step-ups
10 DB Walking Lunges
20 Push-ups
10 DB Walking Lunges
10 Seated DB Presses
10 DB Walking Lunges
20 DB Push Jerks
AMRAP 15 min.
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