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