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
Sit-ups
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
Sit-ups
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.