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
Supermans
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