Blackbird CrossFit – CrossFit
Deadlift (1 x 1 x 1 x 1 x 1 )
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
300M Row
12 One Arm Push-Presses (6 each side) 35# / 20#
16 Goblet Squats 35# / 20#
Rx+ 50# / 35#
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
200M Row
8 One Arm Push-presses (4 each side)
12 Goblet Squats
WU: Warm-up (No Measure)
400M ROW
Pigeon Stretch
Inch worms
10 GHD Sit-ups or Abmat sit-ups
10 GHD Back Extensions or Supermans
10 Banded Deadlifts
10 Banded Side Steps
10 Kettlebell Swings
PVC Pass Throughs
MOB: Warm-up (No Measure)
Cobra and Child’s Pose