Blackbird CrossFit – CrossFit
Deadlift (3 x 3 x 3 x 3 x 3 )
Deja vu (Time)
10 Turkish Get-Ups (53/35)
*Then 3 Rounds of
20 Overhead Squats (95/55)
20 Wipers (95/55)
20 KB swings (53/35)
*Finish with
10 Turkish Get-Ups (55/35)
BEG: Metcon (Time)
4 Turkish Get-ups or weighted lunges
*Then 3 rounds of
10 Light overhead squats or Air Squats
10 Wipers or Sit-ups
10 Kettlebell Swings
*Finish with
4 Turkish Get-ups or weighted lunges
WU: Warm-up (No Measure)
ROW 400M
Sampson Stretch 10 Lunges
10 Banded Deadlifts
10 Banded Side Steps
10 Bottoms up Kettlebell presses
10 Kettlebell swings
10 GHD or Abmat sit-ups
10 GHD back extensions or Supermans
PVC Pass Throughs
MOB: Warm-up (No Measure)
Down dog / Pigeon / Cobra transitions