Blackbird CrossFit – CrossFit

Overhead Squat (3 x 3 x 3 x 3 x 3)

Sea Sick Cindy 1 (Distance)

Team Row

16 minute AMRAP

Form teams of 3-5 people.

1 person rows for 2 minutes at a time

while rest of team does rounds of Cindy.

Switch rower every 2 minutes.

Record total team row distance on Sea Sick #1

and personal rounds and reps of Cindy on Sea Sick #2

Sea Sick Cindy 2 (AMRAP – Rounds and Reps)

5 Pull-ups

10 Push-ups

15 Air Squats

WU: Warm-up (No Measure)

400M Row

Lax ball calves 2 Minutes

3 rounds of:

-5 Ring rows or Pull-ups

-10 Push-ups

-15 Air Squats

PVC Pass Throughs

MOB: Warm-up (No Measure)

Crossover Symmetry “Recovery”

Pigeon Stretch