Blackbird CrossFit – CrossFit
Metcon (Time)
30-24-18-12:
Kettlebell Goblet Squat (70/53#)
Sit-ups
10m Shuttle Sprints
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