Supper Buddy!
Firebird CrossFit – All Levels
Weightlifting
Metcon (Weight)
Buy In (with a partner): 16 x 50m Sled pull
WOD – FBCF
Metcon (Time)
Rx+
Part 2: In partners, while one person performs:
100m (1st round) bear crawl (2nd round) Alternating Side Lunge (3rd round) Crab Walk
the other partner performs AMRAP
pushups
switch
then, while one person performs:
100m (1st round) bear crawl (2nd round) Alternating Side Lunge (3rd round) Crab Walk
the other partner performs AMRAP
GHD situps
switch
3 rounds
Rx
Part 2: In partners, while one person performs:
100m (1st round) bear crawl (2nd round) Alternating Side Lunge (3rd round) Crab Walk
the other partner performs AMRAP
pushups
switch
then, while one person performs:
100m (1st round) bear crawl (2nd round) Alternating Side Lunge (3rd round) Crab Walk
the other partner performs AMRAP
Med Ball situps
switch
3 rounds
Fitness
Part 2: In partners, while one person performs:
100m (1st round) bear crawl (2nd round) Alternating Side Lunge (3rd round) Crab Walk
the other partner performs AMRAP
pushups
switch
then, while one person performs:
100m (1st round) bear crawl (2nd round) Alternating Side Lunge (3rd round) Crab Walk
the other partner performs AMRAP
situps
switch
3 rounds
