Announcements
Happy Birthday Carol! It’s birthday burpee time!
Blackbird CrossFit – CrossFit
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Metcon (Time)
10-8-6-4-2
Deadlifts – Moderate weight
Bench Press or push-ups
Cleans or Kettlebell swings
DODGEBALL !!! (No Measure)
Split into equal teams and let the chaos ensue.
Penalty movements and reps will be indicated by the coach.
WU: Warm-up (No Measure)
400M Row
Cat / Cow Pose
10 Banded Deadlifts
10 Push-ups
10 Kettlebell Swings
10 Ring Rows or Pull-ups
10 Box Jumps
PVC Pass Throughs
MOB: Warm-up (No Measure)
Cat / Cow / Pigeon Pose
90 / 90 Pec Stretch