Blackbird CrossFit – CrossFit
Schmalls (Time)
Run 800m
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 One-legged Squats
20 Kettlebell Swings, 1.5 pood
10 Handstand Pushups
Then,
Run 800m
BEG: Metcon (Time)
Run 400M
Then 3 rounds of:
10 Pull-ups or Ring Rows
10 Air Squats
10 Kettlebell Swings
10 Push-ups
5 Burpees
Then,
Run 400M
WU: Warm-up (No Measure)
0.8 Mile Bike
Bretzel 1 minute each side
15 Lunges
10 Push-ups
10 Air Squats
10 Kettlebell Swings
10 Ring rows or Pull-ups
10 Burpees
MOB: Warm-up (No Measure)
Lax Ball Calves / Bretzel