Blackbird CrossFit – CrossFit
Bodyshop (2 Rounds for reps)
5 Minute AMRAP:
2 Rounds:
5 Strict Pull-ups
10 Push-ups
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining
*Rest 5:00
Then repeat 5 Minute AMRAP for a second time.
Record total reps/cals completed per each 5 minute AMRAP
Allow subbing row with bike if desired.
Open Gym
WU: Warm-up (No Measure)
400M Run
Foam Roll Hot Spots
3 rounds of:
– 5 Pull-ups
– 10 Push-ups
– 15 Sit-ups