Blackbird CrossFit – CrossFit
Open Gym
12 Days of Christmas (Time)
*After completing the first movement then complete the second movement followed by the first. Continue adding an additional movement and then completing the previous movements in descending order until you complete the final round with all of the movements. There are 12 total rounds with one new movement being added each round. I.E. do 1 Clean, then 2 HSPU + 1 Clean, then 3 Front Squats + 2 HSPU + 1 Clean, etc.
– 1 Clean (95/65)
– 2 Hand Stand Push Ups
– 3 Front Squats (95/65)
– 4 Sumo DeadLift High-Pull (95/65)
– 5 CTB Pull Ups
– 6 Box Jumps (24/20)
– 7 Burpees
– 8 Push Ups
– 9 Wall Balls (20/14)
– 10 Kettle Bell Swings (53/35)
– 11 Deadlifts (95/65)
– 12 Thrusters (95/65)
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips