Blackbird CrossFit – CrossFit

Metcon (No Measure)

Running form work:

BANDED SPRINTS

10 banded partner sprints 40′( 1 = Blackbird wall to Muscle-up wall)

Metcon (5 Rounds for time)

Every 5 Minutes for 5 Rounds:

400M Run

15 Wallballs 20# / 14#

9 Deadlifts 225# / 155#

6 Over the bar Burpees

*Rest with any remaining time. Start a new round every 5 minutes. Record time for each round. If you do not complete 1 round in 5 minutes record reps for the round in the comments.

BEG: Metcon (4 Rounds for time)

Every 5 Minutes for 4 Rounds:

200M Run

10 Wallballs

8 Deadlifts

6 Over the bar Burpees

*Rest with any remaining time. Start a new round every 5 minutes. Record time for each round. If you do not complete 1 round in 5 minutes record reps for the round in the comments.

WU: Warm-up (No Measure)

400M RUN

2 minutes of lax ball rolling hot spots

Tip toe walk

10 Air Squats

10 Banded Deadlifts

10 Lunges

10 Jumping Jacks

10 Ring rows or Pull-ups

10 Kettlebell Swings

MOB: Warm-up (No Measure)

Lax Ball Calves and Glutes