Blackbird CrossFit – CrossFit
Clean (1 x 1 x 1 x 1 x 1 )
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
WU: Warm-up (No Measure)
400M ROW
Crossover Symmetry “Activation”
10 Banded Deadlifts
10 Steering wheel squats
10 Burpees
10 Kettlebell Swings
PVC Pass throughs
MOB: Warm-up (No Measure)
Down Dog
Pigeon Stretch
Couch Stretch