Blackbird CrossFit – CrossFit

Clean and Jerk (2 x 2 x 2 x 2 x 2 )

Core Tabata (No Measure)

3 Tabata Rounds (12 Min)

Front Plank

Flutter Kicks


Hollow Rocks

20 seconds of work and 10 seconds of rest. Change movements every work session for 12 Minutes.

WU: Warm-up (No Measure)

Bike 0.8 mile

Crossover Symmetry “Activation”

10 Empty bar Clean and Jerks

10 GHD Sit-ups or Abmat Sit-ups

10 GHD Back Extensions or Supermas

PVC Pass Throughs

MOB: Warm-up (No Measure)

Crossover Symmetry “Recovery”

Cobra / Down Dog transitions