Blackbird CrossFit – CrossFit

Overhead Squat (1x1x1x1x1)

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Women’s Rx – 35# bar

BEG: Metcon (Time)

500m Row

25 Empty Bar Thrusters

15 Ring Rows or Banded Pull-ups

WU: Warm-up (No Measure)

200m Row

8 Down Dog Push-ups

10 PVC Pass Throughs

10 Air Squats

8 Active Spider-mans

10 PVC Overhead Squats

Mobility: Overhead Wall Stretch – 1 Minute

Barbell Warm-up

5 Back Squats

5 Front Squats

5 Shoulder Presses

5 Push Presses

5 Thrusters

5 Snatch Grip Push Presses

5 Overhead Squats

CD: Warm-up (No Measure)

Banded Shoulder Distractions

Crossover Symmetry Recovery