Blackbird CrossFit – CrossFit
Deadlift (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
Ascending by 3 Reps each round
Pull-ups
Push-ups
Air Squats
3,6,9,12,15,18….
Round 1 = 3 reps
Round 2 = 6 reps
Round 3 = 9 reps
A round is completed once all of the reps are performed for each movement.
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
Ascending by 3 Reps each round
Pull-ups or Ring Rows
Push-ups
Air Squats
3,6,9,12,15,18….
WU: Warm-up (No Measure)
400M Row
Pigeon Stretch 1 min each side
10 Banded Deadlifts
10 Banded side steps
3 Rounds of :
– 6 Ring rows or pull-ups
– 6 Push-ups
– 6 Air squats
PVC Pass Throughs
MOB: Warm-up (No Measure)
Down Dog / Pigeon R+L
Cobra pose / Child’s pose