TRES

Firebird CrossFit – All Levels

Weightlifting

Weighted Pull-ups (1 X 3 )

Pull-ups (MAX SET )

BANDS OK

WOD – FBCF

Metcon (Time)

Rx+

70 Double Unders

2 min. Handstand hold

60 Double Unders

2 min. Ring hold

50 Double Unders

2 min. Chin over bar hold

40 Double Unders Rx

60 Double Unders

1.45 min. Handstand hold

50 Double Unders

1.45 min. Ring hold

40 Double Unders

1.45 min. Chin over bar hold

30 Double Unders Fitness

50 / 100 Speed Steps / Singles

1.30 min. Wall Walk hold

40 / 80 Speed Steps / Singles

2 min. Plank hold