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