Blackbird CrossFit – CrossFit
Back Squat (5 x 5 x 5 x 5 x 5 )
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
BEG: Metcon (Time)
4 Rounds of:
200M Run
10 Empty bar overhead squats or overhead plate lunges
WU: Warm-up (No Measure)
RUN 400M
10 Down Dog / Pigeon transitions
10 Sampson stretch lunges
10 Push-ups
10 Air Squats
10 Bottoms up kettlbell presses each side
10 Ring Rows or Pull-ups
PVC Passthroughs
10 Slow PVC overhead squats
MOB: Warm-up (No Measure)
Down Dog / Pigeon / Cobra transitions
Crossover Symmetry “Recovery”