Blackbird CrossFit – CrossFit
Push Press (5 x 5 x 5 x 5 x 5)
Metcon (AMRAP – Reps)
16 Minute AMRAP Partner WOD
Partner 1:
Row for Cals
Partner 2:
5 Shuttle Runs (grass to Rig = 1)
20 Sit-ups
5 Shuttle Runs
Switch rower when partner finishes last shuttle run. Record combined completed reps and calories for total reps.
BEG: Metcon (AMRAP – Reps)
16 Minute AMRAP Partner WOD
Partner 1:
Row for Cals
Partner 2:
3 Shuttle Runs (grass to Rig = 1)
10 Sit-ups
3 Shuttle Runs
BEG: Metcon (AMRAP – Reps)
16 Minute AMRAP Partner WOD
Partner 1:
Row for Cals
Partner 2:
3 Shuttle Runs (grass to Rig = 1)
10 Sit-ups
3 Shuttle Runs
WU: Warm-up (No Measure)
400M Row
Couch Stretch 1 minute each side
Crossover Symmetry “Activation”
10 GHD Sit-ups or Abmat Sit-ups
10 GHD Back Extensions or Supermans
10 Empty bar Push-presses