Blackbird CrossFit – WOD
Front Squat (1 x 1 x 1 x 1 x 1)
All: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
15 Sit-ups
Bear Crawl
20 Kettlebell Swings 53#/35#
KB Suitecase carry Right down
KB Suitecase carry Left back
Run to sit-up station
12 Minute AMRAP
15 GHD Sit-ups
Handstand walk (across gym)
20 Kettlebell Swings 70#/53#
KB Suitecase carry Right down
KB Suitecase carry Left back
Run to sit-up station
WU: Warm-up (No Measure)
0.5 Mile Bike
Lax ball Traps and Glutes
10 Banded Side Steps (each side)
10 Toes on the Box Squats
Bear Crawl
Crab Walk
10 GHD SIt-ups
10 Empty Bar Front Squats
PVC Pass Throughs