Tuesday

Announcements

Aug 26th – Join us for a hike up Mt. Humphrey’s – Gym will be closed! “Get Outa The Box” and use that fitness!

Firebird CrossFit – All Levels

WOD

Metcon (AMRAP – Reps)

Rx+

1min hip extension (GHD)

1min HSPU

1min box jump over (20″)

1min burpee

1min rest

4 rounds

Rx

1min Weighted Sit up

1min Cherry Pickers

1min box jump over (20″)

1min burpee

1min rest

4 rounds

Fitness

1min Floor Back Extension

1min mountain climbers

1min step ups

1min burpee

1min rest

4 rounds