Blackbird CrossFit – CrossFit
Overhead Squat (3 x 3 x 3 x 3 x 3)
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
BEG: Metcon (Time)
4 Rounds for time:
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Air Squats
WU: Warm-up (No Measure)
Assault Bike 0.8 Mile
Bretzel 1 minute each side
3 rounds of:
-10 Air Squats
-10 Push-ups
-10 Sit-ups
-10 Ring Rows or Pull-ups
10 Empty bar Overhead Squats
PVC Pass throughs
MOB: Warm-up (No Measure)
Cool down Row
Roll Lats, Triceps, Quads
Cobra pose