Blackbird CrossFit – CrossFit
Back Squat (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Reps)
21 Minute EMOM:
Perform max reps of each movement then rotate to the next movement. Start movement on the minute.
1: Row (cals) – 45 seconds
2: Dips – 45 seconds
3: Pistols – 45 seconds
BEG: Metcon (AMRAP – Reps)
15 or 18 Minute EMOM:
Perform max reps of each movement then rotate to the next movement. Start movement on the minute.
1: Row (cals) – 45 seconds
2: Dips or push-ups – 45 seconds
3: Air squats or Modified Pistols- 45 seconds
WU: Warm-up (No Measure)
400M ROW
Sampson Stretch 1 minute each side
10 Push-ups
10 Banded Side steps
10 Air Squats
10 Dips
10 Burpees
PVC Passthroughs
MOB: Warm-up (No Measure)
Down Dog / Pigeon / Cat and Cow