Blackbird CrossFit – CrossFit
Shoulder Press (1 x 1 x 1 x 1 x 1)
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
1 Deadlift (1.5 x bodyweight)
5 Chest 2 Bar Pull-ups
10 Hand Release Push-ups
15 Box Jumps 24″ / 20″
BEG: Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
1 Deadlift (bodyweight or lighter)
5 Pull-ups or Ring Rows
8 Push-ups
10 Box Jumps or Step-ups
WU: Warm-up (No Measure)
0.8 mile Bike
Couch Stretch 1 minute each side
Inch Worms
Bear Crawl
10 Push-ups
10 Ring Rows or Pull-ups
10 Banded Deadlifts
3 x 10sec Handstand holds
10 Box Jumps
PVC Passthroughs
MOB: Warm-up (No Measure)
Foam Roll Lats
90/90 Pec Stretch