Blackbird CrossFit – CrossFit
ALL: Metcon (Time)
200M Partner Carry
50 Box Jumps (24# / 20#)
50 Pull Ups
50 KB Swings (53#/35#)
50 Overhead Plate Lunges (45#/25#)
50 Ab Mat Sit-Ups
50 Hand Release Push Ups
50 Deadlifts (155# / 115#)
50 Wallballs (20# / 14#)
50 Burpees
50 Double Unders (each)
200M Partner Carry
One partner works at a time. Break work up evenly between partners. Finish one movement before starting the next movement.
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