Blackbird CrossFit – CrossFit
Split Jerk (1 x 1 x 1 x 1 x 1 )
Boom Shuffle (Time)
14 Turkish Get-ups 53# / 35# (7/side)
Then perform 3 rounds of:
10 Strict Ring Dips
20 Pistols (10/side)
30 Mountain Climbers (R+L=1)
BEG: Metcon (Time)
8 Turkish Get-ups
Then perform 3 rounds of:
10 Dips
20 Air squats
30 Mountain Climbers (R+L=1)
WU: Warm-up (No Measure)
0.8 Mile Bike
Bretzel or Couch Stretch 1 Min each side
10 Bottoms up Kettlebell Press(per side)
10 Lunges
3 Wall Walk-ups
10 Dips or push-ups
20 Air Squats
PVC Pass Throughs
MOB: Warm-up (No Measure)
Bretzel
Lax ball glute (sitting on box)