LIRPA SLOOF

Firebird CrossFit – All Levels

Athlete choice, run a marathon or do the AMRAP…

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Weightlifting

Shoulder Press (3 X 3 )

WOD

Firebird-a-thon (Time)

26.22 mile Run
Run for Time!

Metcon (AMRAP – Reps)

Rx+

2 min. Shuttle Runs (10 m)

2 min. Toes-to-Bars

2 min. Shuttle Runs (20 m)

2 min. Handstand Walk

2 min. Shuttle Runs (10 m)

2 min. Air Squats

2 min. Shuttle Runs (20 m)

2 min. Burpees

Rx

2 min. Shuttle Runs (10 m)

2 min. Toes-to-Bars

2 min. Shuttle Runs (20 m)

2 min. Hand Stand Cherry Pickers

2 min. Shuttle Runs (10 m)

2 min. Air Squats

2 min. Shuttle Runs (20 m)

2 min. Burpees

Fitness

2 min. Shuttle Runs (10 m)

2 min. Wall-Lying Hands-to-Toes

2 min. Shuttle Runs (20 m)

2 min. Plank Cherry Pickers

2 min. Shuttle Runs (10 m)

2 min. Air Squats

2 min. Shuttle Runs (20 m)

2 min. Burpees