Blackbird CrossFit – CrossFit

Halting Snatch Grip Deadlift (3 x 3 x 3 x 3 x 3)

Pause for a 1 count at:

-Inch off of ground

-Top of knee cap

-Power position

-Top of lift

All: Endurance Tabata (3 Rounds for reps)

Endurance Tabata

4 Minutes at each movement

20 seconds of work 10 seconds of rest

1) Row for calories

2) Shuttle Runs *(shuttle KB farmer carry)

3) Double Unders *(burpees)

*Knee issue alternatives

WU: Warm-up (No Measure)

Jump Rope 2 Min

Lax ball Shoulders

10 Banded Deadlifts

10 Banded Side Steps each side

10 GHD Back Extensions

10 Air Squats

Carioca side step (R the L)

MOB: Warm-up (No Measure)

Lax Ball Calves

Couch Stretch