Blackbird CrossFit – CrossFit

Overhead Squat (1 x 1 x 1 x 1 x 1)

Metcon (AMRAP – Reps)

1 Minute max at each movement for 4 rounds

Kettlebell Swings 53# / 35#

Assault Bike Cals


Double Unders

*no rest between movements or rounds
Add all reps performed for each round and record total reps perfomed.

BEG: Metcon (AMRAP – Reps)

1 Minute at each movement (work for 30 sec and rest for 30 sec) for 3 rounds

Kettlebell Swings

Assault Bike Cals


Jump Rope

WU: Warm-up (No Measure)

Jump Rope 2 Min

Pigeon 1 Minute each side

10 Kettlebell Swings

10 Toes to Box Squat

10 GHD Sit-ups or Abmat Sit-ups

10 Empty bar Overhead Squats

10 PVC Sott’s presses

MOB: Warm-up (No Measure)

Lax ball Calves

Cat / Cow pose

Sott’s Press: At the bottom of a back squat press the bar overhead.