Blackbird CrossFit – CrossFit
Open Gym
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
The Columbian Bull (Time)
100 Double Unders
10 Floor Wipers (R+L=1)
75 Double Unders
20 Floor Wipers
50 Double Unders
30 Floor Wipers
25 Double Unders