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Blackbird CrossFit – CrossFit
Shoulder Press (5 x 5 x 5 x 5 x 5 )
Metcon (Time)
21-18-15-12-9
Handstand Push-ups
Wallballs 20# / 14#
L-Sit (sec) in dip support
Slam Balls 20# / 15#
Push-ups
BEG: Metcon (Time)
14-12-10-8-6
Scaled Handstand Push-ups or strict press
Wallballs
L-Sit (sec) or dip support
Slam Balls
Push-ups
WU: Warm-up (No Measure)
400M Row
90/90 Pec stretch
Bear Crawl
GHD Sit-ups or abmat sit-ups
GHD Hip Extensions or supermans
10 Empty bar shoulder presses
10 Air Squats
3 Wall walk-ups
PVC Pass Throughs
MOB: Warm-up (No Measure)
Down dog / Pigeon / Cobra
Lax ball Traps