Blackbird CrossFit – CrossFit
Front Rack Lunge (8 x 8 x 8 x 8 x 8 (4 each side))
Step Back Lunges
ALL: Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Beginners do 2 rounds of work.
WU: Warm-up (No Measure)
Bike 0.8 miles
Lax ball shoulders
Spiderman walks
10 Kettlebell swings
10 Goblet Squats
10 Box Jumps
10 Empty bar Push presses
10 Wallballs
PVC Pass throughs
MOB: Warm-up (No Measure)
Down dog / Pigeon / Cobra