Blackbird CrossFit – CrossFit
Shoulder Press (3 x 3 x 3 x 3 x 3)
Get up and Get out (Time)
3 Rounds
6 Turkish Get Ups 53# / 35#
10 Slam Balls 20# / 15#
10 Box Jumps 24 / 20
200 M Run
BEG: Metcon (Time)
3 Rounds
4 Turkish Get Ups
8 Slam Balls
8 Box Jumps
100 M Run
WU: Warm-up (No Measure)
400M RUN
Couch Stretch 1 minute each side
Lunges
Inch worms
10 Bottoms up kettlebell press each side
10 Slam Balls
3 Wall walk-ups
10 Box Jumps
PVC Passthroughs
MOB: Warm-up (No Measure)
Lax ball shoulders
Couch stretch