Shoulder I Stay or Shoulder I Go!
Firebird CrossFit – All Levels
Weightlifting
Shoulder Press (1 x 3 )
WOD
Metcon (AMRAP – Rounds and Reps)
Rx+
15 Box Jump Overs (24/20 in.)
12 Push-ups, Then 12 Alt. DB Row (50/35 lb.)
AMRAP 10 min.
Rx
15 Box Jump Overs (24/20 in.)
12 Push-ups, Then 12 Alt. DB Row (35/20 lb.)
AMRAP 10 min.
Fitness
15 Step-ups Overs
12 Push-ups, then 12 Alt. DB Row
AMRAP 10 min.
Metcon (AMRAP – Reps)
Rx+
Calorie Row Assault Bike
5 min.
Rx
Calorie Row Rower
5 min.
Rest 2 min
Metcon (Time)
Rx
21-15-9
Box Jumps
Push-ups
Fitness
21-15-9
Step-ups
Push-ups
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