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)
WARM-UP
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