Blackbird CrossFit – CrossFit
Deadlift (5 x 5 x 5 x 5 x 5)
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
42 Double Unders (1DU = 2 SU)
30 Wallballs 20# / 14#
18 Wipers 135# / 95#
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
45 Jump Ropes
15 Wallballs
10 Wipers
WU: Warm-up (No Measure)
400M Row or Run
Sampson Stretch and 90/90 Pec Stretch 1 min each side
10 Banded Deadlifts
10 Banded Side Steps
10 Air Squats
10 GHD Sit-ups
10 GHD Back Extensions
PVC Pass Throughs
MOB: Warm-up (No Measure)
Down Dog / Pigeon / Cobra