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