Schmalls
Firebird CrossFit – All Levels
WOD
Schmalls (Time)
Run 800m
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 One-legged Squats
20 Kettlebell Swings, 1.5 pood
10 Handstand Pushups
Then,
Run 800m
Partner Schmalls (Time)
Rx+
800-m Run
Then, 2 rounds of:
50 Burpees
40 Pull-ups
30 Alt. Pistols
20 KB Swings (24/16 kg)
10 Handstand Push-ups
Then, 800-m Run
Rx
800-m Run
Then, 2 rounds of:
50 Burpees
40 Pull-ups
30 Alt. Pistols
20 KB Swings (24/16 kg)
10 Handstand Push-ups
Then, 800-m Run
Fitness
800-m Run
Then, 2 rounds of:
40 Burpees
40 Jumping Pull-ups
30 Alt. Lunges
20 KB Swings
10 Pike Handstand Push-ups
Then, 800-m Run
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