Blackbird CrossFit – WOD

Overhead Squat (1 x 1 x 1 x 1 x 1)

ALL: Metcon (AMRAP – Reps)

3 Rounds of 1 Min per station:

Sled Push 90# / 60#

Kettlebell Swing 53# / 35#

Assault Bike (cals)

Toes to Bar

Tire Flips

Rest 1 minute
Record total reps for all 3 rounds

WU: Warm-up (No Measure)


0.5 mile Bike

90/90 Pec Stretch (see pic)

10 Banded Side Steps

10 Overhad Squats

10 Ring Rows or pull-ups

22 Push-ups

10 Goblet Squats

PVC Pass Throughs

Right arm is being stretched. Lay on floor face down, place right are in line with shoulder with forearm at a 90 degrees from bicep. Place left hand in a push-ups position. As the athlete pushes through the left hand assist the stretch by taking the left l