Blackbird CrossFit – CrossFit
Deadlift (1 x 1 x 1 x 1 x 1)
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
10 Deadlifts 225# / 185#
6 Handstand Push-ups
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
10 Deadlifts
6 Modified Handstand Push-ups or Push-ups
WU: Warm-up (No Measure)
400M Row
10 Cat / Cow transitions
10 Banded deadlifts
10 Ring rows or Pull-ups
3 x 10sec Handstand holds or 3 Wall walk-ups
10 GHD Back Extensions
10 Box Jumps
MOB: Warm-up (No Measure)
Pigeon Stretch / Roll Lats with Lax ball