Blackbird CrossFit – CrossFit
Bench Press (1 x 1 x 1 x 1 x 1)
Zippy the clown (AMRAP – Rounds and Reps)
15 Minute AMRAP
18 Plank shoulder taps
15 Slam Balls 20# / 15#
12 Wallballs 20# / 14#
9 Ring Dips
BEG: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
16 Plank shoulder taps
12 Slam Balls 20# / 15#
10 Wallballs 20# / 14#
6 Dips
WU: Warm-up (No Measure)
0.8 Mile Bike
Lax ball shoulders 2 Minutes
10 GHD or ABMAT Sit-ups
10 GHD Back Extensions or Supermans
10 Push-ups
10 Slam Balls
10 Dips
10 Goblet Squats
PVC Pass Throughs
MOB: Warm-up (No Measure)
90/90 Pec Stretch