Deadline to sign up for BBCF Open Team League is Friday, February 3rd!!

Blackbird CrossFit – CrossFit

All: Metcon (Time)

Teams of 3

10,000 Meter Row

*Switch every 250M

WU: Warm-up (No Measure)

400M Row

Pigeon 1 minute each side

10 Ring Rows or pull-ups

10 Banded Deadlifts

10 Banded Side Steps

10 Kettlebell Sumo Deadlift High-pulls

Coach Lead Rowing Skill Session

MOB: Warm-up (No Measure)

– Lax ball glutes while sitting on box

– Couch Stretch