Blackbird CrossFit – CrossFit
Bench Press (3 x 3 x 3 x 3 x 3)
Metcon (Time)
Partner WOD
30 – 26 – 20 – 14
Sit-ups
Overhead Squats 95# / 65#
Box Jumps 24″ / 20″
* Break work up evenly between partners. One partner works at a time.
BEG: Metcon (Time)
Partner WOD
26 – 20 – 14 – 10
Sit-ups
Overhead Squats
Box Jumps
* Break work up evenly between partners. One partner works at a time.
WU: Warm-up (No Measure)
Row 400M
Lax Ball Traps / Lats / Calves
10 Push-ups
10 Steering wheel squats
10 Box Jumps
10 GHD Sit-ups or Abmat Sit-ups
10 Dips or 3x10sec dip support holds
PVC Passthroughs
MOB: Warm-up (No Measure)
90 / 90 Pec Stretch
Pigeon Stretch