Blackbird CrossFit – CrossFit
Deadlift (5 x 5 x 5 x 5 x 5)
Rx+: Deficit Deadlift (5 x 5 x 5 x 5 x 5)
Perform Deadlifts while standing on a plate or mat squares, from 1″-3″ high. Weights should be no more than 65-70% normal Deadlift ability.
ALL: Metcon (AMRAP – Reps)
10 Rounds of
30 sec Over the bar Burpees
30 sec Rest
30 sec Thrusters 45#/35#
30 sec Rest
WU: Warm-up (No Measure)
Jump Rope 2 minutes
Lax ball Traps and Lats
Bear Crawl
Inch Worms
10 Banded Deadlift
10 Banded Side Steps
10 Wallballs
10 Burpees
MOB: Warm-up (No Measure)
Down Dog
Pigeon Stretch