Blackbird CrossFit – CrossFit
Back Squat (1 x 1 x 1 x 1 x 1)
Metcon (Time)
4 Rounds:
50 Double Unders
10 Back Squats 135# /95#
10 Handstand Push-ups
4 Rounds:
100 Double Unders
10 Back Squats 185# / 125#
10 Strict Handstand Push-ups
BEG: Metcon (Time)
4 Rounds:
50 Jump Ropes
10 Back Squats or Air Squats
10 Scaled Handstand Push-ups or push-ups
WU: Warm-up (No Measure)
400M Row
Bretzel 1 minute each side
Lunges
Spiderman walks
10 Banded Side Steps
10 Air Squats
10 Push-ups
3 Wall Walk-ups
PVC Pass throughs
MOB: Warm-up (No Measure)
Down Dog / Pigeon stretch